Over/Unders Week3 @115/80%FTP x 30''+2,5'

• Cycling
• 1h 14mTime
• 75Stress
• 0.78Intensity
• 17Popularity

About this workout

This VO2 max workout features a challenging main set of over/unders designed to push your aerobic ceiling—perfect for tackling those steep climbs or race scenarios where you need to surge and recover repeatedly. It’s a solid choice for cyclists looking to enhance their performance in group rides or time trials with sustained efforts just below and above threshold.

Workout structure

• 5 min @ 40% (40w)
• 8 min @ 50% (50w)
• 5X
  • 30 sec @ 115% (115w)
  • 2:30 min @ 80% (80w)
• 4 min @ 40% (40w)
• 5X
  • 30 sec @ 115% (115w)
  • 2:30 min @ 80% (80w)
• 4 min @ 40% (40w)
• 5X
  • 30 sec @ 115% (115w)
  • 2:30 min @ 80% (80w)
• 8 min @ 40% (40w)