Over Under and Race Winning Intervals

• Cycling
• 2h 5mTime
• 190Stress
• 0.93Intensity
• 90Popularity

About this workout

This workout features a classic over-under structure, pushing you through 5 sets of 3 minutes at 100% FTP with brief recoveries, perfect for sharpening your sprinting power and lactate tolerance. It's a great fit for race prep, helping you develop the kick needed to close gaps and respond to attacks in competitive scenarios.

Workout structure

• 15 min @ 56% (56w)
• 5X
  • 2 min @ 86% (86w)
  • 1 min @ 95% (95w)
• 10 min @ 56% (56w)
• 5X
  • 2 min @ 86% (86w)
  • 1 min @ 95% (95w)
• 10 min @ 56% (56w)
• 5X
  • 30 sec @ 200% (200w)
  • 3 min @ 100% (100w)
  • 10 sec @ 200% (200w)
  • 5:20 min @ 56% (56w)
• 15 min @ 56% (56w)