Descreasing under / increasing over

• Cycling
• 1h 2mTime
• 89Stress
• 0.92Intensity
• 95Popularity

About this workout

This workout features a punishing main set of 6×70 seconds at 115% FTP, perfect for boosting your aerobic ceiling with some over-unders that prepare you for race kicks and tough climbs. Use this session to build the capacity needed for when the road really starts to rise or during those decisive moments in a group ride.

Workout structure

• 2 min @ 45% (45w) 85 rpm
• 2 min @ 55% (55w) 90 rpm
• 2 min @ 65% (65w) 95 rpm
• 30 sec @ 95% (95w) 95 rpm
• 30 sec @ 55% (55w) 85 rpm
• 30 sec @ 105% (105w) 105 rpm
• 30 sec @ 55% (55w) 85 rpm
• 30 sec @ 115% (115w) 115 rpm
• 4 min @ 90% (90w) 90 rpm
• 1 min @ 115% (115w) 100 rpm
• 3:45 min @ 90% (90w) 90 rpm
• 1:5 min @ 115% (115w) 90 rpm
• 3:30 min @ 90% (90w) 90 rpm
• 1:10 min @ 115% (115w) 80 rpm
• 3:15 min @ 90% (90w) 90 rpm
• 1:15 min @ 115% (115w) 90 rpm
• 3 min @ 90% (90w) 90 rpm
• 1:20 min @ 115% (115w) 100 rpm
• 5 min @ 55% (55w) 85 rpm
• 4 min @ 90% (90w) 90 rpm
• 1:5 min @ 115% (115w) 80 rpm
• 3:40 min @ 90% (90w) 90 rpm
• 1:10 min @ 115% (115w) 90 rpm
• 3:20 min @ 90% (90w) 90 rpm
• 1:15 min @ 115% (115w) 100 rpm
• 3 min @ 90% (90w) 90 rpm
• 1:20 min @ 115% (115w) 90 rpm
• 2:40 min @ 90% (90w) 90 rpm
• 1:25 min @ 115% (115w) 80 rpm
• 1 min @ 55% (55w) 85 rpm
• 1 min @ 50% (50w) 85 rpm
• 1 min @ 45% (45w) 85 rpm