Anaerobic

Over unders

  • Cycling
  • 28mTime
  • 55Stress
  • 1.09Intensity
  • 112Popularity

About this workout

Over/unders are a punishing workout designed to push your anaerobic limits with short bursts at 124% FTP, making them perfect for simulating race kicks and bridging gaps in group rides. This session builds your raw sprinting power and lactate tolerance, ensuring you’re ready for those gnarly moments when the pace really heats up.

tallynerdy

Workout structure

  • 3 min @ 60-88% (60-88w) 90 rpm
  • 2 min @ 88% (88w) 90 rpm
  • 2 min @ 124% (124w) 100 rpm
  • 1 min @ 88% (88w) 90 rpm
  • 2 min @ 124% (124w) 80 rpm
  • 1 min @ 88% (88w) 90 rpm
  • 2 min @ 124% (124w) 60 rpm
  • 1 min @ 88% (88w) 90 rpm
  • 2 min @ 124% (124w) 80 rpm
  • 1 min @ 88% (88w) 90 rpm
  • 2 min @ 124% (124w) 100 rpm
  • 1 min @ 88% (88w) 90 rpm
  • 2 min @ 124% (124w) 80 rpm
  • 1 min @ 88% (88w) 90 rpm
  • 2 min @ 124% (124w) 100 rpm
  • 3 min @ 68-60% (68-60w) 90 rpm