150 min EM w/3x12 Over-Under (2 under, 1 over) w/8min RBI

• Cycling
• 2h 30mTime
• 145Stress
• 0.76Intensity
• 35Popularity

About this workout

This 150-minute endurance ride features a main set of 3x12 Over-Unders, pushing you to alternate between sustainable efforts and brief surges at FTP, perfect for mimicking race scenarios or group ride dynamics. It’s a solid workout to develop your aerobic durability while honing your ability to respond to surges, a must for competition and climbing challenges.

Workout structure

• 2:30 min @ 55% (55w)
• 2:30 min @ 60% (60w)
• 2:30 min @ 65% (65w)
• 2:30 min @ 70% (70w)
• 35 min @ 73% (73w)
• 3X
  • 4 min @ 90% (90w)
  • 4 min @ 100% (100w)
  • 4 min @ 90% (90w)
  • 8 min @ 50% (50w)
• 35 min @ 73% (73w)
• 2:30 min @ 55% (55w)
• 2:30 min @ 50% (50w)
• 2:30 min @ 45% (45w)
• 2:30 min @ 40% (40w)