over under symmetrical progressive length

• Cycling
• 1h 2mTime
• 88Stress
• 0.92Intensity
• 40Popularity

About this workout

This VO2 max workout features over/unders with 3-minute intervals at 107% FTP, pushing your aerobic ceiling while building resilience for when the road kicks up. Perfect for those looking to enhance their performance in group rides or time trials, this session will have you gasping for air and craving that next challenge.

Workout structure

• 2 min @ 60% (60w)
• 30 sec @ 90% (90w)
• 15 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 15 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 1 min @ 50% (50w)
• 3X
  • 1 min @ 107% (107w)
  • 1 min @ 93% (93w)
• 3 min @ 50% (50w)
• 3X
  • 1:30 min @ 107% (107w)
  • 1:30 min @ 93% (93w)
• 3:30 min @ 50% (50w)
• 3X
  • 2 min @ 107% (107w)
  • 2 min @ 93% (93w)
• 4 min @ 50% (50w)
• 3X
  • 2:30 min @ 107% (107w)
  • 2:30 min @ 93% (93w)
• 4:30 min @ 50% (50w)