Over Unders: 2 sets of 2 x 3 min (20 sec) Z6 > Tempo > Z6+

• Cycling
• 1hTime
• 77Stress
• 0.88Intensity
• 30Popularity

About this workout

This workout features 2 sets of 2 x 3 minutes alternating between high-intensity efforts and tempo, perfect for developing your kick and lactate tolerance for those race-day breakaways or sprint finishes. It's a punishing but effective way to boost your anaerobic power without the full commitment of longer intervals, making it a valuable addition to your training arsenal.

Workout structure

• Warm-Up 3 min @ 38-58% (38-58w)
• Active 10 min @ 71% (71w)
• 2X
  • Active 20 sec @ 150% (150w)
  • Active 2:40 min @ 83% (83w)
  • Active 20 sec @ 200% (200w)
  • Active 3 min @ 66% (66w)
• Active 20 sec @ 150% (150w)
• Active 2:40 min @ 83% (83w)
• Active 20 sec @ 200% (200w)
• Active 6 min @ 66% (66w)
• 2X
  • Active 20 sec @ 150% (150w)
  • Active 2:40 min @ 83% (83w)
  • Active 20 sec @ 200% (200w)
  • Active 3 min @ 66% (66w)
• Active 20 sec @ 150% (150w)
• Active 2:40 min @ 83% (83w)
• Active 20 sec @ 200% (200w)
• Active 5 min @ 66% (66w)
• Cooldown 4 min @ 55-35% (55-35w)