Over unders 93-107 4x6 min

• Cycling
• 1h 17mTime
• 86Stress
• 0.82Intensity
• 60Popularity

About this workout

This over/under workout pushes your limits with alternating efforts at 107% FTP, helping to define your threshold while building the stamina you need for sustained group ride paces and time trials. It’s a classic choice for athletes looking to boost their sustainable power and race-day readiness.

Workout structure

• 4 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 80% (80w)
• 3X
  • 1 min @ 40% (40w)
  • 1 min @ 90% (90w) 100-110 rpm
• Rest 1 min @ 40% (40w)
• 3 min @ 100% (100w)
• 3 min @ 40% (40w)
• 3X
  • 1 min @ 93-107% (93-107w)
  • Rest 1 min @ 107-93% (107-93w)
• 3 min @ 40% (40w)
• 3X
  • 1 min @ 93-107% (93-107w)
  • Rest 1 min @ 107-93% (107-93w)
• 3 min @ 40% (40w)
• 3X
  • 1 min @ 93-107% (93-107w)
  • Rest 1 min @ 107-93% (107-93w)
• 3 min @ 40% (40w)
• 3X
  • 1 min @ 93-107% (93-107w)
  • Rest 1 min @ 107-93% (107-93w)
• 3 min @ 40% (40w)
• 15 min @ 75% (75w)
• 5 min @ 60-25% (60-25w)