over & under 2

• Cycling
• 1h 2mTime
• 68Stress
• 0.81Intensity
• 81Popularity

About this workout

This over/under workout alternates between pushing at 95% FTP and recovering, building your ability to sustain high efforts during those critical race moments. Perfect for enhancing your threshold power, this session is essential for mastering sustained efforts on group rides and time trials.

Workout structure

• 5 min @ 60% (60w)
• 2X
  • 30 sec @ 100% (100w)
  • 1 min @ 60% (60w)
• 30 sec @ 100% (100w)
• 3 min @ 60% (60w)
• 30 sec @ 105% (105w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 90% (90w)
• 1 min @ 95% (95w)
• 5 min @ 60% (60w)
• 2X
  • 30 sec @ 100% (100w)
  • 1 min @ 60% (60w)
• 30 sec @ 100% (100w)
• 3 min @ 60% (60w)
• 30 sec @ 105% (105w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 90% (90w)
• 1 min @ 95% (95w)
• 5 min @ 60% (60w)
• 2X
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 3 min @ 60% (60w)
• 30 sec @ 105% (105w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 90% (90w)
• 1 min @ 95% (95w)
• 5 min @ 60% (60w)