Over unders - Adapted

• Cycling
• 51mTime
• 68Stress
• 0.89Intensity
• 30Popularity

About this workout

This Over Unders workout pushes you to alternate between hard efforts and recoveries, perfect for boosting your aerobic ceiling and preparing for those tough race moments. It's a demanding session that mimics the surges and lulls of group rides, ensuring you're always ready to respond when the pace picks up.

Workout structure

• 1 min @ 50% (50w)
• 2 min @ 60% (60w)
• 1 min @ 75% (75w) 90 rpm
• 30 sec @ 100% (100w) 80 rpm
• 2 min @ 60% (60w) 90 rpm
• 3X
  • 1 min @ 110% (110w) 85 rpm
  • 2 min @ 90% (90w) 90 rpm
• 1 min @ 110% (110w) 85 rpm
• 5 min @ 60% (60w)
• 3X
  • 1 min @ 110% (110w) 90 rpm
  • 2 min @ 90% (90w) 85 rpm
• 1 min @ 110% (110w) 90 rpm
• 5 min @ 60% (60w) 85 rpm
• 1 min @ 110% (110w)
• 3X
  • 2 min @ 90% (90w) 90 rpm
  • 1 min @ 110% (110w) 85 rpm
• 5 min @ 60% (60w) 90 rpm