Over-under varied

• Cycling
• 1hTime
• 80Stress
• 0.89Intensity
• 55Popularity

About this workout

This over-under workout pushes your limits with six intervals at 120% FTP, alternating intensity that sharpens your VO2 max and builds the capacity for those tough race kicks. Perfect for cyclists looking to boost their performance during hill climbs or high-stakes breakaways, it's a challenging yet effective staple for any training plan.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 50% (50w)
• 2 min @ 80% (80w)
• 1:30 min @ 95% (95w)
• 2 min @ 60% (60w)
• 6X
  • 40 sec @ 117% (117w)
  • Rest 40 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 4X
  • 1 min @ 117% (117w)
  • Rest 1 min @ 80% (80w)
• 3 min @ 50% (50w)
• 2X
  • 2 min @ 117% (117w)
  • Rest 2 min @ 74% (74w)
• 3 min @ 50% (50w)
• 6X
  • 75 40 sec @ 120% (120w)
  • Rest 40 sec @ 70% (70w)
• 3 min @ 50% (50w)
• 4 min @ 65% (65w)
• 30 sec @ 50% (50w)