Anaerobic

OverUnderFTP increasing Short

  • Cycling
  • 39mTime
  • 45Stress
  • 0.83Intensity
  • 40Popularity

About this workout

This short but intense Over-Under workout spikes your power with 30-second efforts at 130% FTP, honing your anaerobic capacity for those race kicks and breakaway attempts. Perfect for building the raw sprinting power needed to close gaps during competitive efforts, this session delivers maximum impact in a minimal time frame.

ScottF

Workout structure

  • Warm-Up 2 min @ 45-55% (45-55w)
  • Active 20 sec @ 85% (85w)
  • Active 2 min @ 55-65% (55-65w)
  • Active 20 sec @ 101% (101w)
  • Active 2 min @ 65-75% (65-75w)
  • Active 20 sec @ 111% (111w)
  • Active 1 min @ 50% (50w)
  • 5X
    • Active 30 sec @ 110% (110w)
    • Rest 30 sec @ 90% (90w)
  • Active 5 min @ 50% (50w)
  • 5X
    • Active 30 sec @ 120% (120w)
    • Rest 30 sec @ 80% (80w)
  • Active 5 min @ 50% (50w)
  • 5X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 70% (70w)
  • Active 1 min @ 50% (50w)
  • Cooldown 5 min @ 65-30% (65-30w)