Over under 4x21x3

• Cycling
• 1h 1mTime
• 84Stress
• 0.91Intensity
• 50Popularity

About this workout

This workout features a punishing over/under set designed to push your limits with sustained efforts at 93% FTP, honing your aerobic capacity for when the road kicks up. Perfect for improving your performance in group rides and time trials, this classic VO2 max session will help you tackle those tough race moments with confidence.

Workout structure

• 5 min @ 68% (68w)
• 2 min @ 100% (100w)
• 3 min @ 68% (68w)
• 3X
  • 2 min @ 93% (93w)
  • 1 min @ 111% (111w)
• 3 min @ 65% (65w)
• 3X
  • 2 min @ 93% (93w)
  • 1 min @ 111% (111w)
• 3 min @ 65% (65w)
• 3X
  • 2 min @ 93% (93w)
  • 1 min @ 111% (111w)
• 3 min @ 65% (65w)
• 3X
  • 2 min @ 93% (93w)
  • 1 min @ 111% (111w)
• 6 min @ 40% (40w)