Over and Under

• Cycling
• 28mTime
• 37Stress
• 0.88Intensity
• 581Popularity

About this workout

Over and unders are a powerful way to push your VO2 max, alternating between hard efforts at 110% FTP and brief recoveries, perfect for building endurance for those race kicks. This workout will sharpen your ability to surge and recover, making it a must for any cyclist aiming to elevate their performance.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 90% (90w)
• 1 min @ 50% (50w)
• 5X
  • 30 sec @ 110% (110w)
  • 30 sec @ 90% (90w)
• 3 min @ 50% (50w)
• 4X
  • 30 sec @ 110% (110w)
  • 30 sec @ 90% (90w)
• 30 sec @ 110% (110w)
• 3 min @ 50% (50w)
• 5X
  • 30 sec @ 110% (110w)
  • 30 sec @ 90% (90w)
• 3 min @ 50% (50w)