SST/Z4 Over Under 5x5

• Cycling
• 1hTime
• 70Stress
• 0.84Intensity
• 45Popularity

About this workout

This SST/Z4 Over Under workout pushes your limits with alternating efforts at 95% FTP, perfect for developing the sustainable power needed for group ride sprints and time trials. It's an ideal session for athletes looking to up their game without excessive fatigue, striking the right balance for effective threshold training.

Workout structure

• 35 sec @ 25% (25w)
• 35 sec @ 30% (30w)
• 35 sec @ 33% (33w)
• 35 sec @ 37% (37w)
• 35 sec @ 40% (40w)
• 35 sec @ 43% (43w)
• 35 sec @ 47% (47w)
• 35 sec @ 50% (50w)
• 35 sec @ 53% (53w)
• 35 sec @ 57% (57w)
• 35 sec @ 60% (60w)
• 35 sec @ 65% (65w)
• 2X
  • 2 min @ 85% (85w)
  • 5 min @ 95% (95w)
• 5 min @ 65% (65w)
• 2X
  • 2 min @ 85% (85w)
  • 5 min @ 95% (95w)
• 5 min @ 65% (65w)
• 5 min @ 100% (100w)
• 24 sec @ 85% (85w)
• 24 sec @ 81% (81w)
• 24 sec @ 79% (79w)
• 24 sec @ 77% (77w)
• 24 sec @ 74% (74w)
• 24 sec @ 72% (72w)
• 24 sec @ 69% (69w)
• 24 sec @ 67% (67w)
• 24 sec @ 65% (65w)
• 24 sec @ 62% (62w)
• 24 sec @ 60% (60w)
• 24 sec @ 57% (57w)
• 24 sec @ 55% (55w)
• 24 sec @ 53% (53w)
• 24 sec @ 50% (50w)
• 24 sec @ 48% (48w)
• 24 sec @ 45% (45w)
• 24 sec @ 43% (43w)
• 24 sec @ 41% (41w)
• 24 sec @ 38% (38w)
• 24 sec @ 36% (36w)
• 24 sec @ 33% (33w)
• 24 sec @ 31% (31w)
• 24 sec @ 29% (29w)
• 24 sec @ 25% (25w)