Over Under 3x20 105/95

• Cycling
• 2h 22mTime
• 163Stress
• 0.83Intensity
• 16Popularity

About this workout

This Over Under workout features three sets of 5 x 2-minute efforts at 105% FTP, challenging your ability to surge above threshold and recover quickly. It's an essential session for improving your sustained power, perfect for those weekly group rides where you need to respond to attacks or hold off competitors.

Workout structure

• 30 min @ 50% (50w)
• 5X
  • 2 min @ 105% (105w)
  • Rest 2 min @ 95% (95w)
• 10 min @ 50% (50w)
• 5X
  • 2 min @ 105% (105w)
  • Rest 2 min @ 95% (95w)
• 10 min @ 50% (50w)
• 5X
  • 2 min @ 105% (105w)
  • Rest 2 min @ 95% (95w)
• 2 min @ 95% (95w)
• Rest 30 min @ 50% (50w)