Power Builder 4x14 over under 90min

• Cycling
• 1h 30mTime
• 119Stress
• 0.89Intensity
• 15Popularity

About this workout

This workout features a classic over-unders protocol designed to push your critical power with sustained efforts at 105% FTP, making it an ideal choice for honing your race pace and tackling tough group ride efforts. It's a challenging session that builds your ability to sustain intensity while increasing lactate tolerance, perfect for those looking to improve their threshold.

Workout structure

• 10 min @ 35-80% (35-80w)
• 1 min @ 55% (55w)
• 3X
  • 30 sec @ 130% (130w)
  • Rest 2:30 min @ 55% (55w)
• 4X
  • 2 min @ 105% (105w)
  • Rest 1 min @ 85% (85w)
• 2 min @ 105% (105w)
• 5 min @ 50% (50w)
• 4X
  • 2 min @ 105% (105w)
  • Rest 1 min @ 85% (85w)
• 2 min @ 105% (105w)
• 4 min @ 50% (50w)
• 4X
  • 2 min @ 105% (105w)
  • Rest 1 min @ 85% (85w)
• 4 min @ 50% (50w)
• 4X
  • 2 min @ 105% (105w)
  • Rest 1 min @ 85% (85w)
• 5 min @ 50% (50w)