Over Under

• Cycling
• 1h 46mTime
• 143Stress
• 0.90Intensity
• 30Popularity

About this workout

The Over Under workout is a brutal test of your anaerobic capacity, featuring 3 sets of intense 4 × 2-minute efforts at 110% FTP, interspersed with 2-minute recoveries. This session builds the kick needed to close gaps and enhances your raw sprinting power, making it perfect for those savage race kicks and breakaway attempts.

Workout structure

• 20 min @ 50% (50w)
• 1 min @ 120% (120w)
• 3 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 1 min @ 150% (150w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 88% (88w)
  • 2 min @ 110% (110w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 88% (88w)
  • 2 min @ 110% (110w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 88% (88w)
  • 2 min @ 110% (110w)
• 5 min @ 50% (50w)
• 2X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 5 min @ 50% (50w)
• 2X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 3 min @ 50% (50w)