Over Under 3x10 min

• Cycling
• 1h 5mTime
• 79Stress
• 0.85Intensity
• 1,429Popularity

About this workout

This Over Under workout features a challenging main set of 3 sets of 5×60 seconds at 110% FTP, designed to push your VO2 max limits and boost your anaerobic capacity. Perfect for those looking to sharpen their performance for group rides or races, this session builds the endurance and power needed to handle tough race kicks and breakaways.

Workout structure

• Warm-Up 3 min @ 55% (55w)
• Warm-Up 1 min @ 60% (60w)
• Warm-Up 1 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 45 sec @ 90% (90w) 110 rpm
• Warm-Up 15 sec @ 100% (100w) 120 rpm
• Warm-Up 3 min @ 45% (45w)
• 5X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Rest 5 min @ 55% (55w)
• 5X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Rest 5 min @ 55% (55w)
• 5X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Rest 5 min @ 55% (55w)
• 10 min @ 45% (45w)