Over unders 2 x (8 x 30/2)

• Cycling
• 1h 9mTime
• 100Stress
• 0.93Intensity
• 30Popularity

About this workout

This over-unders workout, featuring 2 sets of 8 efforts at 100% FTP with short recoveries, is designed to push your threshold power and improve your ability to sustain high intensity during race kicks and group ride surges. It's a classic session for developing the endurance and strength needed to hold your own in competitive efforts.

Workout structure

• 5 min @ 50-65% (50-65w)
• Rest 3 min @ 80% (80w)
• 3 min @ 100% (100w)
• Rest 3 min @ 50% (50w)
• 30 sec @ 115% (115w)
• 7X
  • Rest 2 min @ 100% (100w)
  • 30 sec @ 115% (115w)
• Rest 2 min @ 100% (100w)
• 10 min @ 60% (60w)
• 8X
  • 30 sec @ 115% (115w)
  • Rest 2 min @ 100% (100w)
• 5 min @ 50% (50w)