ERG: HHCC Build 4x9 Under/Over

• Cycling
• 1h 21mTime
• 93Stress
• 0.83Intensity
• 135Popularity

About this workout

This workout is a classic over/under session, featuring sustained efforts just below and above your threshold to push your limits and improve your FTP. Perfect for those looking to build the power necessary for weeknight group rides and time trials, this session will help you maintain a solid pace while developing your ability to handle surges and dips in intensity.

Workout structure

• Easy 2 min @ 50% (50w) 90 rpm
• Zone 2 2 min @ 70% (70w) 90 rpm
• Tempo 2 min @ 90% (90w) 90 rpm
• Zone 2 2 min @ 70% (70w) 90 rpm
• High RPM 30 sec @ 100% (100w) 150 rpm
• Recover 30 sec @ 50% (50w) 90 rpm
• High RPM 30 sec @ 100% (100w) 150 rpm
• Recover 3:30 min @ 50% (50w) 90 rpm
• 3X
  • Under 2 min @ 95% (95w) 90 rpm
  • Over 1 min @ 105% (105w) 90 rpm
• Recover 4 min @ 50% (50w) 90 rpm
• 3X
  • Under 2 min @ 95% (95w) 90 rpm
  • Over 1 min @ 105% (105w) 90 rpm
• Recover 4 min @ 50% (50w) 90 rpm
• 3X
  • Under 2 min @ 95% (95w) 90 rpm
  • Over 1 min @ 105% (105w) 90 rpm
• Recover 4 min @ 50% (50w) 90 rpm
• 3X
  • Under 2 min @ 95% (95w) 90 rpm
  • Over 1 min @ 105% (105w) 90 rpm
• Recover 10 min @ 50% (50w) 90 rpm
• Recover 10 min @ 25% (25w) 90 rpm