Over under 1.5h

• Cycling
• 1h 30mTime
• 111Stress
• 0.86Intensity
• 71Popularity

About this workout

Over-unders are a classic way to push your limits, blending hard efforts just above and below your threshold to elevate your VO2 max. This workout is perfect for building the aerobic capacity needed for those tough climbs or the final push during group rides and races.

Workout structure

• 3 min @ 50% (50w)
• 4 min @ 65% (65w)
• 3 min @ 95% (95w)
• 5 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 110% (110w)
• 6 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 110% (110w)
• 6 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 110% (110w)
• 6 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 110% (110w)
• 6 min @ 40% (40w)
• 2X
  • 2 min @ 95% (95w)
  • 1 min @ 110% (110w)
• 2 min @ 95% (95w)
• 1 min @ 115% (115w)
• 6 min @ 40-30% (40-30w)