Kyle Smith's Over/Unders

• Cycling
• 1hTime
• 59Stress
• 0.77Intensity
• 55Popularity

About this workout

Kyle Smith's Over/Unders are a classic way to build aerobic durability while pushing your limits. This workout simulates race dynamics, making it perfect for mid-week training to boost your endurance and prepare for those tough climbs or sustained efforts in group rides.

Workout structure

• Warm-Up 9 min @ 45-65% (45-65w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 80% (80w)
• Active 1 min @ 90% (90w)
• Active 1 min @ 100% (100w)
• Active 1 min @ 110% (110w)
• Active 1 min @ 55% (55w)
• Active 9 min @ 75% (75w)
• Rest 1 min @ 55% (55w)
• Active 8 min @ 87% (87w)
• Rest 2 min @ 55% (55w)
• Active 9 min @ 75% (75w)
• Rest 1 min @ 55% (55w)
• Active 8 min @ 87% (87w)
• Rest 1 min @ 55% (55w)
• Cooldown 6 min @ 75-45% (75-45w)