Tempo

Row: 4x8 Over-Under TH/SST

  • Cycling
  • 55mTime
  • 63Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This workout features the classic Over-Under protocol, alternating between hard efforts at 120% FTP and steady recoveries, making it ideal for building your threshold stamina and sweet spot endurance. It's a great mid-week staple to prepare for those gnarly climbs or to push your limits in group rides.

Sanbangamaran

Workout structure

  • 4 min @ 40-50% (40-50w)
  • 4X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • Rest 30 sec @ 110% (110w)
  • 3:30 min @ 90% (90w)
  • Rest 30 sec @ 100% (100w)
  • 3:30 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 30 sec @ 110% (110w)
  • 3:30 min @ 90% (90w)
  • 30 sec @ 100% (100w)
  • 3:30 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • Rest 30 sec @ 110% (110w)
  • 3:30 min @ 90% (90w)
  • Rest 30 sec @ 100% (100w)
  • 3:30 min @ 90% (90w)
  • Rest 3 min @ 50% (50w)
  • 30 sec @ 110% (110w)
  • Rest 3:30 min @ 90% (90w)
  • 30 sec @ 100% (100w)
  • 3:30 min @ 90% (90w)
  • 4 min @ 50% (50w)