Over Under 4x10 min

• Cycling
• 1h 9mTime
• 93Stress
• 0.90Intensity
• 35Popularity

About this workout

This Over Under workout hones in on your VO2 max with intense efforts just above and below threshold, simulating the demands of racing and challenging climbs. Perfect for pushing your aerobic ceiling, it’s a staple for athletes looking to sharpen their performance during critical race moments.

Workout structure

• Active 1 min @ 55% (55w)
• Active 1 min @ 60% (60w)
• Active 1 min @ 65% (65w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 75% (75w)
• Active 1 min @ 50% (50w)
• Active 30 sec @ 102% (102w)
• Active 30 sec @ 55% (55w)
• Active 20 sec @ 105% (105w)
• Active 40 sec @ 55% (55w)
• Rest 10 sec @ 107% (107w)
• Active 50 sec @ 55% (55w)
• 5X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• Active 5 min @ 55% (55w)
• 5X
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 55% (55w)