Over-Under 5x5 mins at 110-90% FTP

• Cycling
• 54mTime
• 69Stress
• 0.87Intensity
• 135Popularity

About this workout

This Over-Under workout challenges your body to alternate between 110% and 90% FTP, pushing your limits while simulating race scenarios like breakaways or surges. Perfect for building your aerobic ceiling, this session is a go-to for those looking to elevate their mvdp FTP and enhance performance during tough climbs or intense group rides.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 90% (90w)
• 1 min @ 50% (50w)
• 5X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 90% (90w)
• 3 min @ 50% (50w)
• 4X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 90% (90w)
• 30 sec @ 110% (110w)
• 3 min @ 50% (50w)
• 5X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 90% (90w)
• 3 min @ 50% (50w)
• 5X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 90% (90w)
• 3 min @ 50% (50w)
• 5X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 90% (90w)
• 3 min @ 50% (50w)
• 5X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 90% (90w)
• 5 min @ 50-30% (50-30w)