Over/Unders 2u15

• Cycling
• 2h 15mTime
• 167Stress
• 0.86Intensity
• 35Popularity

About this workout

Over/Under intervals are a classic way to sharpen your threshold power, pushing you just above and below your FTP to build stamina and resilience for those tough group ride efforts and time trials. This workout is perfect for riders looking to sustain higher speeds while improving their ability to recover quickly during intense efforts.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• Cooldown 5 min @ 70% (70w)
• 3 min @ 80% (80w)
• 2 min @ 120% (120w)
• 5 min @ 70% (70w)
• 3X
  • 5 min @ 95% (95w)
  • 5 min @ 85% (85w)
• 3 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 3X
  • 5 min @ 95% (95w)
  • 5 min @ 85% (85w)
• 3 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 3X
  • 5 min @ 95% (95w)
  • 5 min @ 85% (85w)
• 2 min @ 80% (80w)
• 2 min @ 70% (70w)
• 2 min @ 60% (60w)
• 4 min @ 50% (50w)