FTP Over/Under 2 serie po 12min

• Cycling
• 1h 21mTime
• 82Stress
• 0.78Intensity
• 45Popularity

About this workout

This Over-Under workout targets your threshold with 2 sets of 4 intervals at 95% FTP, pushing your limits and refining your sustainable power—perfect for weekly group rides or time trials where you need to sustain effort through surges. Build your capacity to handle race kicks and close gaps like MvdP with this essential training staple.

Workout structure

• Warm-Up 10 min @ 40-60% (40-60w)
• Active 3 min @ 60% (60w)
• Active 3 min @ 70% (70w)
• Active 3 min @ 80% (80w)
• Active 3 min @ 90% (90w)
• Active 5 min @ 55% (55w)
• 4X
  • Active 2 min @ 95% (95w)
  • Rest 1 min @ 105% (105w)
• Active 10 min @ 55% (55w)
• 4X
  • Active 2 min @ 95% (95w)
  • Rest 1 min @ 105% (105w)
• Active 10 min @ 55% (55w)
• Cooldown 10 min @ 55-35% (55-35w)