Over/Unders - 3 x 9' Vo2/Tempo 1:5

• Cycling
• 1h 30mTime
• 86Stress
• 0.76Intensity
• 30Popularity

About this workout

Warm up for 2', ramping up to tempo by the final 5'. The main workout is 3 x 9' of: 30" of Vo2 right into 2:30 of tempo Each 9' set is followed by 5' of easy pedaling for recovery. Finish the balance of the ride at low endurance.

Workout structure

• Active 5 min @ 60% (60w)
• Active 10 min @ 70% (70w)
• Active 5 min @ 80% (80w)
• Active 3 min @ 60% (60w)
• 3X
  • Active 30 sec @ 116% (116w) 90 rpm
  • Rest 2:30 min @ 85% (85w)
• Active 5 min @ 55% (55w)
• 3X
  • Active 30 sec @ 116% (116w) 90 rpm
  • Rest 2:30 min @ 85% (85w)
• Active 5 min @ 55% (55w)
• 3X
  • Active 30 sec @ 116% (116w) 90 rpm
  • Rest 2:30 min @ 85% (85w)
• Active 5 min @ 55% (55w)
• Active 20 min @ 65% (65w)
• Cooldown 5 min @ 55-35% (55-35w)