tempo

Over & Unders

  • Cycling
  • 1hTime
  • 77Stress
  • 0.88Intensity
  • 70Popularity

About this workout

Over & Unders offer a solid tempo workout that alternates between sustained efforts and brief bursts at 90% FTP, making it a classic choice for building aerobic durability while pushing your limits. This session is perfect for mid-week rides, enhancing your endurance for longer climbs and keeping you sharp for race day.

cajun_bomber

Workout structure

  • 2 min @ 75% (75w)
  • 4X
    • 30 sec @ 90% (90w)
    • 30 sec @ 75% (75w)
  • 1 min @ 110% (110w)
  • 3 min @ 75% (75w)
  • 5 min @ 95% (95w)
  • 5 min @ 110% (110w)
  • 2 min @ 75% (75w)
  • 5 min @ 100% (100w)
  • 2 min @ 75% (75w)
  • 31 min @ 80% (80w)