Over Under 4x6

• Cycling
• 1hTime
• 59Stress
• 0.77Intensity

About this workout

4x6-minute over-under intervals alternating between 2 minutes at 85% FTP and 1 minute at 110% FTP with 6-minute recoveries between intervals. Goals This workout chiefly aims to develop your ability to handle changes in pace while maintaining a high level of work and enhance muscle endurance in the process. The surges flood the muscle with metabolic byproducts bringing with them the desire to ease up, don't. Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the buildup while still doing a lot of work. These intervals can increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself. Try to keep your cadence in the 85-95rpm range whether enduring a valley or powering through a short surge.

Workout structure

• 12 min @ 50-60% (50-60w)
• 1 min @ 85% (85w)
• 3 min @ 40% (40w)
• 2X
  • 2 min @ 85% (85w)
  • 1 min @ 110% (110w)
• 5 min @ 40% (40w)
• 2X
  • 2 min @ 85% (85w)
  • 1 min @ 110% (110w)
• 5 min @ 40% (40w)
• 2X
  • 2 min @ 85% (85w)
  • 1 min @ 110% (110w)
• 5 min @ 40% (40w)
• 2X
  • 2 min @ 85% (85w)
  • 1 min @ 110% (110w)
• 5 min @ 40% (40w)