Anaerobic Overs & Unders
- Cycling
- 1hTime
- 74Stress
- 0.86Intensity
- 115Popularity
About this workout
This workout features a series of hard-hitting overs and unders designed to build your raw sprinting power and lactate tolerance, perfect for those intense race kicks or closing gaps in a group ride. Incorporate these anaerobic bursts for a savage training boost that preps you for the demands of competition.
Workout structure
- 2:15 min @ 60% (60w) 80 rpm
- 5 min @ 65% (65w) 100 rpm
- 1 min @ 75% (75w) 90 rpm
- 30 sec @ 120% (120w) 90 rpm
- 1 min @ 80% (80w) 90 rpm
- 30 sec @ 115% (115w) 90 rpm
- 1 min @ 85% (85w) 90 rpm
- 30 sec @ 110% (110w) 90 rpm
- 1 min @ 90% (90w) 90 rpm
- 30 sec @ 105% (105w) 90 rpm
- 1 min @ 95% (95w) 90 rpm
- 30 sec @ 100% (100w) 90 rpm
- 1 min @ 95% (95w) 90 rpm
- 30 sec @ 105% (105w) 90 rpm
- 1 min @ 90% (90w) 90 rpm
- 30 sec @ 110% (110w) 90 rpm
- 1 min @ 85% (85w) 90 rpm
- 30 sec @ 115% (115w) 90 rpm
- 1 min @ 80% (80w) 90 rpm
- 30 sec @ 120% (120w) 90 rpm
- 1 min @ 75% (75w) 90 rpm
- 1 min @ 70% (70w)
- 1 min @ 65% (65w)
- 1 min @ 60% (60w)
- 1 min @ 55% (55w)
- 30 sec @ 50% (50w)
- 15 sec @ 150% (150w)
- 30 sec @ 55% (55w)
- 15 sec @ 145% (145w)
- 30 sec @ 60% (60w)
- 15 sec @ 140% (140w)
- 30 sec @ 65% (65w)
- 15 sec @ 135% (135w)
- 30 sec @ 70% (70w)
- 15 sec @ 130% (130w)
- 30 sec @ 75% (75w)
- 15 sec @ 125% (125w)
- 30 sec @ 80% (80w)
- 15 sec @ 120% (120w)
- 30 sec @ 85% (85w)
- 15 sec @ 115% (115w)
- 30 sec @ 90% (90w)
- 15 sec @ 110% (110w)
- 30 sec @ 95% (95w)
- 15 sec @ 105% (105w)
- 30 sec @ 100% (100w)
- 15 sec @ 105% (105w)
- 30 sec @ 95% (95w)
- 15 sec @ 110% (110w)
- 30 sec @ 90% (90w)
- 15 sec @ 115% (115w)
- 30 sec @ 85% (85w)
- 15 sec @ 120% (120w)
- 30 sec @ 80% (80w)
- 15 sec @ 125% (125w)
- 30 sec @ 75% (75w)
- 15 sec @ 130% (130w)
- 30 sec @ 70% (70w)
- 15 sec @ 135% (135w)
- 30 sec @ 65% (65w)
- 15 sec @ 140% (140w)
- 30 sec @ 60% (60w)
- 15 sec @ 145% (145w)
- 30 sec @ 55% (55w)
- 15 sec @ 150% (150w)
- 30 sec @ 50% (50w)
- 1 min @ 55% (55w)
- 1 min @ 60% (60w)
- 1 min @ 65% (65w)
- 1 min @ 70% (70w)
- 30 sec @ 75% (75w)
- 15 sec @ 120% (120w)
- 30 sec @ 80% (80w)
- 15 sec @ 115% (115w)
- 30 sec @ 85% (85w)
- 15 sec @ 110% (110w)
- 30 sec @ 90% (90w)
- 15 sec @ 105% (105w)
- 30 sec @ 95% (95w)
- 15 sec @ 100% (100w)
- 30 sec @ 95% (95w)
- 15 sec @ 105% (105w)
- 30 sec @ 90% (90w)
- 15 sec @ 110% (110w)
- 30 sec @ 85% (85w)
- 15 sec @ 115% (115w)
- 30 sec @ 80% (80w)
- 15 sec @ 120% (120w)
- 30 sec @ 75% (75w)
- 7:30 min @ 60% (60w)