Anaerobic

Over/Under 4x30/120

  • Cycling
  • 1h 10mTime
  • 95Stress
  • 0.90Intensity
  • 300Popularity

About this workout

This Over/Under workout features 4 sets of 4 x 2-minute intervals at 95% FTP, pushing your limits to build that crucial kick for closing gaps and enhancing your raw sprinting power. Perfect for sharpening your race-day punch and building lactate tolerance, this session is a must for anyone serious about improving their anaerobic capacity.

mattdog

Workout structure

  • 1:40 min @ 45% (45w)
  • 1:40 min @ 55% (55w)
  • 1:40 min @ 65% (65w)
  • 3X
    • 30 sec @ 150% (150w)
    • 30 sec @ 50% (50w)
  • 30 sec @ 150% (150w)
  • 1 min @ 50% (50w)
  • 2 min @ 85% (85w)
  • 1 min @ 98% (98w)
  • 30 sec @ 113% (113w)
  • 3 min @ 50% (50w)
  • 4X
    • 30 sec @ 106% (106w)
    • 2 min @ 95% (95w)
  • 2 min @ 50% (50w)
  • 4X
    • 30 sec @ 105% (105w)
    • 2 min @ 95% (95w)
  • 5 min @ 50% (50w)
  • 4X
    • 30 sec @ 106% (106w)
    • 2 min @ 95% (95w)
  • 2 min @ 50% (50w)
  • 4X
    • 30 sec @ 106% (106w)
    • 2 min @ 95% (95w)
  • 2:30 min @ 50% (50w)
  • 2:30 min @ 45% (45w)