Over Unders Mix and Match

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 91Popularity

About this workout

This Over Unders workout alternates between just above and below your threshold, pushing your limits while improving your sustainable power for weekly group rides and time trials. It's a challenging yet effective way to boost your FTP and prepare for those decisive race moments.

Workout structure

• 15 min @ 50-80% (50-80w)
• 5 min @ 95% (95w)
• 3X
  • 1 min @ 105% (105w)
  • 2 min @ 95% (95w)
• 1 min @ 105% (105w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 75% (75w)
  • 30 sec @ 125% (125w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
• 5 min @ 85-50% (85-50w)