Pursuit Over/Under 140%120%

• Cycling
• 44mTime
• 65Stress
• 0.92Intensity
• 55Popularity

About this workout

This punishing over/under workout pushes your limits with short bursts at 140% FTP, perfect for building the kick needed to close gaps in races. It's a savage way to boost your anaerobic capacity and prepare for those critical moments when the pace surges.

Workout structure

• 30 sec @ 30% (30w)
• 30 sec @ 36% (36w)
• 1 min @ 42% (42w)
• 3 min @ 50% (50w)
• 3 min @ 60% (60w)
• 3 min @ 70% (70w)
• 10 min @ 85% (85w)
• 3X
  • 10 sec @ 140% (140w)
  • Rest 10 sec @ 120% (120w)
• 1 min @ 55% (55w)
• 3X
  • 10 sec @ 140% (140w)
  • Rest 10 sec @ 120% (120w)
• 2 min @ 55% (55w)
• 3X
  • 10 sec @ 140% (140w)
  • Rest 10 sec @ 120% (120w)
• 2 min @ 55% (55w)
• 6X
  • 10 sec @ 140% (140w)
  • Rest 10 sec @ 120% (120w)
• 2:15 min @ 55% (55w)
• 6X
  • 10 sec @ 140% (140w)
  • Rest 10 sec @ 120% (120w)
• 2:30 min @ 55% (55w)
• 6X
  • 10 sec @ 140% (140w)
  • Rest 10 sec @ 120% (120w)
• 5 min @ 30% (30w)