Over Unders 110-90

• Cycling
• 1h 30mTime
• 116Stress
• 0.88Intensity
• 181Popularity

About this workout

This Over Unders workout alternates between near-max efforts and recovery, pushing your aerobic ceiling while training your body to adapt to fluctuating intensities. Perfect for preparing for race kicks or sustained climbs, it builds the capacity you need when the road gets tough.

Workout structure

• 7 min @ 50-80% (50-80w)
• 2X
  • 15 sec @ 120% (120w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 130% (130w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 140% (140w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 150% (150w)
  • Rest 45 sec @ 50% (50w)
• 3 min @ 60% (60w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 3 min @ 60% (60w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 3 min @ 60% (60w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 3 min @ 60% (60w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• 3 min @ 60% (60w)
• 3X
  • 1 min @ 110% (110w)
  • Rest 2 min @ 90% (90w)
• Free-ride 15 min @ 80% (80w)