Over/Under Decreasing Rest with Cadence Focus

• Cycling
• 59mTime
• 67Stress
• 0.83Intensity
• 75Popularity

About this workout

This over/under workout features controlled efforts at 90% FTP, perfect for building your aerobic durability while focusing on cadence. It's a great mid-week staple to prepare you for sustained group ride paces and those challenging climbs when you need to push through the burn.

Workout structure

• Warm-Up 5 min @ 50-70% (50-70w)
• Active 2 min @ 80% (80w)
• Active 1 min @ 60% (60w)
• 2X
  • Active 15 sec @ 105% (105w) 95 rpm
  • Rest 1:30 min @ 55% (55w) 85 rpm
• 2X
  • Active 2 min @ 88% (88w) 73 rpm
  • Rest 1 min @ 95% (95w) 88 rpm
• Active 1:30 min @ 55% (55w)
• 2X
  • Active 2:15 min @ 89% (89w) 73 rpm
  • Rest 45 sec @ 96% (96w) 88 rpm
• Active 1:15 min @ 55% (55w)
• 2X
  • Active 2:30 min @ 90% (90w) 73 rpm
  • Rest 30 sec @ 97% (97w) 88 rpm
• Active 1 min @ 55% (55w)
• 2X
  • Active 2:30 min @ 90% (90w) 73 rpm
  • Rest 30 sec @ 97% (97w) 88 rpm
• Active 1:15 min @ 55% (55w)
• 2X
  • Active 2:15 min @ 89% (89w) 80 rpm
  • Rest 45 sec @ 96% (96w) 65 rpm
• Active 1:30 min @ 55% (55w)
• 2X
  • Active 2 min @ 88% (88w) 73 rpm
  • Rest 1 min @ 95% (95w) 88 rpm
• Cooldown 5 min @ 60-40% (60-40w)