ERG: HHCC Build 4x9 Under/Over+Endurance

• Cycling
• 1h 51mTime
• 116Stress
• 0.79Intensity
• 240Popularity

About this workout

This workout features a classic set of over/unders, pushing you through 4 sets of 3×2 minute efforts at 95% FTP, designed to sharpen your threshold and mimic the demands of race kicks and group ride surges. Perfect for building the sustainable power needed to keep pace in longer efforts while developing your ability to handle those gnarly moments that require a quick response.

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 30 min @ 65% (65w) 90 rpm
• Recover 10 min @ 50% (50w) 90 rpm
• Recover 10 min @ 25% (25w) 90 rpm