Anaerobic

over/unders

  • Cycling
  • 1h 13mTime
  • 101Stress
  • 0.91Intensity
  • 15Popularity

About this workout

Over/unders are a savage workout that pushes your limits by alternating between hard efforts and recoveries, building your kick to close gaps and improving your lactate tolerance. Perfect for sharpening your top-end punch for race day or enhancing your performance in intense group rides.

Mjhavenga

Workout structure

  • 4 min @ 50% (50w)
  • 5X
    • 30 sec @ 140% (140w)
    • Rest 30 sec @ 40% (40w)
  • 4 min @ 50% (50w)
  • 4X
    • 1:30 min @ 105% (105w)
    • Rest 2 min @ 90% (90w)
  • 1:30 min @ 105% (105w)
  • 5 min @ 50% (50w)
  • 4X
    • 1:30 min @ 105% (105w)
    • Rest 2 min @ 90% (90w)
  • 1:30 min @ 105% (105w)
  • 5 min @ 50% (50w)
  • 4X
    • 1:30 min @ 105% (105w)
    • Rest 2 min @ 90% (90w)
  • 1:30 min @ 105% (105w)
  • 4 min @ 50% (50w)