JOIN Cycling - Under-overs

• Cycling
• 1hTime
• 78Stress
• 0.88Intensity
• 177Popularity

About this workout

This under-over workout features two sets of 4×3 minute intervals right at the edge of your threshold, pushing your limits while allowing brief recoveries to flush lactic acid. It’s perfect for building the sustainable power you need for weekly group rides and time trials, helping you master the art of pacing and responding to attacks.

Workout structure

• Warm-Up 5 min @ 50-70% (50-70w) 90 rpm
• 4X
  • Active 1 min @ 110% (110w) 100 rpm
  • Active 3 min @ 96% (96w) 95 rpm
• Active 18 min @ 65% (65w) 90 rpm
• 4X
  • Active 1 min @ 110% (110w) 100 rpm
  • Active 3 min @ 96% (96w) 95 rpm
• Active 5 min @ 65% (65w) 90 rpm