VO2Max

Over/Unders

  • Cycling
  • 1h 2mTime
  • 87Stress
  • 0.92Intensity
  • 55Popularity

About this workout

Five 60-second blocks alternating just above FTP (110%) with softer pedaling — a rhythm-based VO2 session. Over/unders teach your legs to stay smooth when power dips, valuable for group riding and sustained climbs.

Nadu

Workout structure

  • Warm-Up 7 min @ 25-75% (25-75w)
  • 5X
    • Active 55 sec @ 110% (110w)
    • Rest 1 min @ 90% (90w)
  • Active 3 min @ 65% (65w)
  • 5X
    • Active 1 min @ 105% (105w)
    • Rest 1 min @ 95% (95w)
  • Active 3 min @ 65% (65w)
  • 5X
    • Active 1 min @ 110% (110w) 110 rpm
    • Rest 1 min @ 90% (90w) 85 rpm
  • Active 3 min @ 65% (65w)
  • 5X
    • Active 55 sec @ 115% (115w)
    • Rest 1 min @ 85% (85w)
  • Cooldown 7 min @ 75-25% (75-25w)