Over Unders - 3x12 Mins

• Cycling
• 1h 30mTime
• 105Stress
• 0.84Intensity
• 15Popularity

About this workout

This Over Unders workout challenges you with 3 sets of intervals that push you above and below threshold, perfect for honing your sustainable power for weekly group rides and time trials. It's a tough, effective way to boost your FTP while simulating the demands of race kicks and breakaway efforts.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 5 min @ 70% (70w)
• 1 min @ 105% (105w)
• 2 min @ 60% (60w)
• 4X
  • 2 min @ 105% (105w)
  • 1 min @ 90% (90w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 105% (105w)
  • 1 min @ 90% (90w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 105% (105w)
  • 1 min @ 90% (90w)
• 5 min @ 50% (50w)
• 21 min @ 60% (60w)