over unders

• Cycling
• 1h 11mTime
• 92Stress
• 0.88Intensity
• 110Popularity

About this workout

Over-unders push your limits with alternating efforts just above and below your FTP, making them essential for building your VO2 max and race-day capacity. This workout is perfect for sharpening your pace during tough group rides or preparing for those decisive moments in a race when you need to kick it up a notch.

Workout structure

• 3 min @ 60% (60w)
• 2 min @ 75% (75w)
• 2 min @ 95% (95w)
• 2 min @ 105% (105w)
• 4 min @ 60% (60w)
• 1 min @ 94% (94w)
• 1 min @ 106% (106w)
• 2 min @ 96% (96w)
• 1 min @ 107% (107w)
• 2 min @ 91% (91w)
• 1 min @ 106% (106w)
• 2 min @ 90% (90w)
• 1 min @ 108% (108w)
• 5 min @ 60% (60w)
• 1 min @ 94% (94w)
• 1 min @ 106% (106w)
• 2 min @ 96% (96w)
• 1 min @ 107% (107w)
• 2 min @ 91% (91w)
• 1 min @ 108% (108w)
• 2 min @ 90% (90w)
• 1 min @ 106% (106w)
• 5 min @ 60% (60w)
• 1 min @ 92% (92w)
• 1 min @ 106% (106w)
• 2 min @ 94% (94w)
• 1 min @ 107% (107w)
• 2 min @ 91% (91w)
• 1 min @ 106% (106w)
• 2 min @ 90% (90w)
• 1 min @ 106% (106w)
• 3 min @ 60% (60w)
• 1 min @ 91% (91w)
• 1 min @ 106% (106w)
• 1 min @ 93% (93w)
• 1 min @ 105% (105w)
• 8 min @ 60% (60w)