Over unders

• Cycling
• 1hTime
• 84Stress
• 0.92Intensity
• 96Popularity

About this workout

Over-unders are a powerful workout that alternates between pushing at near max effort and recovering, designed to raise your aerobic ceiling for tough climbs and race scenarios. This session is perfect for building the capacity needed to respond to attacks in a group ride or during a time trial.

Workout structure

• 1 min @ 50% (50w)
• 7 min @ 50-100% (50-100w)
• 1 min @ 50% (50w)
• 4X
  • 1 min @ 110% (110w)
  • 2 min @ 95% (95w)
• 5 min @ 60% (60w)
• 4X
  • 1 min @ 110% (110w)
  • 2 min @ 95% (95w)
• 5 min @ 60% (60w)
• 4X
  • 1 min @ 110% (110w)
  • 2 min @ 95% (95w)
• 5 min @ 90-50% (90-50w)