Day 10 Zwift Academy 3:1 Over-Under Session

• Cycling
• 1h 20mTime
• 99Stress
• 0.86Intensity
• 491Popularity

About this workout

This Over-Under session from the Zwift Academy challenges your threshold with intervals at 98% FTP, perfect for those looking to sustain their pace during group rides or time trials. It's a classic workout to sharpen your FTP while building the strength needed for those tough race kicks and climbs.

Workout structure

• 3 min @ 44% (44w)
• 3 min @ 58% (58w)
• 3 min @ 71% (71w)
• 3 min @ 80% (80w)
• 3 min @ 89% (89w)
• 5 min @ 36% (36w)
• 5X
  • 1 min @ 105% (105w)
  • 3 min @ 98% (98w)
• 10 min @ 36% (36w)
• 5X
  • 1 min @ 105% (105w)
  • 3 min @ 98% (98w)
• 5 min @ 44% (44w)
• 5 min @ 36% (36w)