Over Under 4x10 min

• Cycling
• 1h 20mTime
• 100Stress
• 0.86Intensity
• 1,007Popularity

About this workout

The Over Under 4x10 min workout features a punishing main set of alternating efforts just above and below your threshold, perfect for building your VO2 max and enhancing your race-day punch. This session is ideal for those looking to boost their power for climbs or improve their performance during group rides and time trials.

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)
• 5X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Rest 5 min @ 55% (55w)
• Cooldown 10 min @ 45% (45w)