Over-under

• Cycling
• 1hTime
• 85Stress
• 0.92Intensity
• 1,496Popularity

About this workout

The Over-under workout features a challenging main set of alternating efforts that push you just above and below your VO2 max, building both aerobic capacity and power for those critical moments in races and intense group rides. Perfect for simulating the demands of breakaways and climbs, this session prepares you to handle the pressure when it counts.

Workout structure

• 2X
  • 2 min @ 50% (50w)
  • 2 min @ 80% (80w)
• 1:30 min @ 100% (100w)
• 2 min @ 65% (65w)
• 2X
  • 2 min @ 117% (117w)
  • Rest 2 min @ 86% (86w)
• 3 min @ 50% (50w)
• 2X
  • 2 min @ 117% (117w)
  • Rest 2 min @ 86% (86w)
• 3 min @ 50% (50w)
• 2X
  • 2 min @ 117% (117w)
  • Rest 2 min @ 86% (86w)
• 3 min @ 50% (50w)
• 2X
  • 2 min @ 117% (117w)
  • Rest 2 min @ 86% (86w)
• 3 min @ 50% (50w)
• 4 min @ 65% (65w)
• 30 sec @ 50% (50w)