Over Under 3x12 105/95

• Cycling
• 1h 46mTime
• 110Stress
• 0.79Intensity
• 70Popularity

About this workout

This Over Under workout pushes your limits with alternating efforts just above and below FTP, perfect for simulating the pace of a hard group ride or race scenario. It's a classic method for improving your threshold power and enhancing your ability to respond to attacks during key moments.

Workout structure

• Warm up 30 min @ 50% (50w)
• 3X
  • 2 min @ 105% (105w)
  • 2 min @ 95% (95w)
• Rest 5 min @ 50% (50w)
• 3X
  • 2 min @ 105% (105w)
  • 2 min @ 95% (95w)
• Rest 5 min @ 50% (50w)
• 3X
  • 2 min @ 105% (105w)
  • 2 min @ 95% (95w)
• Cool down 30 min @ 50% (50w)