Over unders

• Cycling
• 1h 42mTime
• 135Stress
• 0.89Intensity
• 15Popularity

About this workout

Over/under intervals are a killer way to boost your aerobic ceiling, alternating between efforts just above and below threshold to simulate race conditions. Perfect for fine-tuning your pace for tough group rides or those gnarly climbs where you need to dig deep.

Workout structure

• 15 min @ 60% (60w)
• 3X
  • 3 min @ 94% (94w)
  • Rest 2 min @ 107% (107w)
• 3 min @ 94% (94w)
• Rest 2 min @ 107% (107w)
• 6 min @ 55% (55w)
• 3X
  • 3 min @ 94% (94w)
  • Rest 2 min @ 107% (107w)
• 3 min @ 94% (94w)
• Rest 2 min @ 107% (107w)
• 6 min @ 55% (55w)
• 3X
  • 3 min @ 94% (94w)
  • Rest 2 min @ 107% (107w)
• 3 min @ 94% (94w)
• Rest 2 min @ 107% (107w)
• 15 min @ 60% (60w)