Over Under in Progression No.1

• Cycling
• 1h 30mTime
• 109Stress
• 0.85Intensity
• 45Popularity

About this workout

This Over Under workout features a challenging main set that pushes your aerobic ceiling with 2 sets of 4 × 3 min intervals at 85% FTP, perfect for simulating the demands of race kicks or sudden climbs. Designed to boost your VO2 max, it's a solid choice for those looking to elevate their performance in group rides or time trials.

Workout structure

• 2 min @ 60-50% (60-50w)
• 20 sec @ 70% (70w)
• 1 min @ 45% (45w)
• 2 min @ 60% (60w)
• 20 sec @ 80% (80w)
• 2X
  • 1 min @ 45% (45w)
  • 2 min @ 60% (60w)
  • 20 sec @ 90% (90w)
• 1 min @ 45% (45w)
• 2 min @ 60% (60w)
• 20 sec @ 100% (100w)
• 1 min @ 45% (45w)
• 2 min @ 60% (60w)
• 20 sec @ 110% (110w)
• 1 min @ 45% (45w)
• 2 min @ 60% (60w)
• 20 sec @ 120% (120w)
• 1 min @ 45% (45w)
• 4X
  • 2 min @ 110% (110w)
  • 3 min @ 85% (85w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 110% (110w)
  • 3 min @ 85% (85w)
• 5:30 min @ 90% (90w)
• 5:30 min @ 80% (80w)
• 5:30 min @ 70% (70w)
• 5:30 min @ 60% (60w)