Over Unders

• Cycling
• 55mTime
• 71Stress
• 0.88Intensity
• 49Popularity

About this workout

Over Unders push your limits with alternating efforts above and below your FTP, perfect for developing the capacity to handle race kicks and steep climbs. This workout is a must for cyclists looking to boost their VO2 max and improve their top-end performance in group rides and time trials.

Workout structure

• Warm-Up 3 min @ 45-65% (45-65w) 90 rpm
• Active 1 min @ 60% (60w) 95 rpm
• Active 1 min @ 65% (65w) 100 rpm
• Active 1 min @ 75% (75w) 105 rpm
• Active 45 sec @ 90% (90w) 110 rpm
• Active 15 sec @ 100% (100w) 125 rpm
• Active 3 min @ 45% (45w) 85 rpm
• 5X
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 110% (110w) 95 rpm
• Active 5 min @ 45% (45w) 85 rpm
• 5X
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 110% (110w) 95 rpm
• Active 5 min @ 45% (45w) 85 rpm
• 5X
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 110% (110w) 95 rpm
• Active 4:30 min @ 45% (45w) 85 rpm
• Cooldown 30 sec @ 55-35% (55-35w) 85 rpm