Over Under Progression No.2

• Cycling
• 1h 34mTime
• 122Stress
• 0.88Intensity
• 45Popularity

About this workout

This Over/Under workout is designed to push your limits with 2 sets of 4 × 3 minutes at 110% FTP, enhancing your aerobic ceiling for those challenging climbs or race kicks. A must-do for building the capacity to sustain high efforts when the pace heats up, it’s a smart addition to any serious cyclist's training regimen.

Workout structure

• 0 2 min @ 60% (60w)
• 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
  • 3 min @ 110% (110w)
  • 3 min @ 85% (85w)
• 5 min @ 50% (50w)
• 4X
  • 3 min @ 110% (110w)
  • 3 min @ 85% (85w)
• 4:25 min @ 90% (90w)
• 4:25 min @ 80% (80w)
• 4:25 min @ 70% (70w)
• 4:25 min @ 60% (60w)