Over Under intervals 4 x 10 min

• Cycling
• 1h 15mTime
• 110Stress
• 0.94Intensity
• 40Popularity

About this workout

This Over Under workout features a classic main set of 4 sets of 2 × 4 min at 105% FTP, pushing your limits with those tough efforts followed by brief recoveries. Perfect for building your sustainable power for group rides and time trials, these Billat-style intervals sharpen your fitness while testing your lactate tolerance.

Workout structure

• W/U 15 min @ 55% (55w)
• 2X
  • U 4 min @ 105% (105w)
  • Open-ended 1 min @ 120% (120w)
• Rest 5 min @ 55% (55w)
• 2X
  • U 4 min @ 105% (105w)
  • Open-ended 1 min @ 120% (120w)
• Rest 5 min @ 55% (55w)
• 2X
  • U 4 min @ 105% (105w)
  • Open-ended 1 min @ 120% (120w)
• Rest 5 min @ 55% (55w)
• 2X
  • U 4 min @ 105% (105w)
  • Open-ended 1 min @ 120% (120w)
• 5 min @ 55% (55w)