Over Under 3x8min

• Cycling
• 1h 8mTime
• 74Stress
• 0.81Intensity
• 20Popularity

About this workout

This workout features classic Over Unders, alternating between intense efforts at 110% FTP and recovery, perfect for pushing your VO2 max ceiling. It’s ideal for race preparation, helping you develop the power needed for aggressive climbs and sharp accelerations during group rides.

Workout structure

• Warm-Up 5 min @ 40-50% (40-50w)
• Warm-Up 2 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)
• 4X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Rest 8 min @ 55% (55w)
• 4X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Rest 8 min @ 55% (55w)
• 4X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Rest 5 min @ 50% (50w)
• 10 min @ 55% (55w)