STPC Sunday Staple - Over/Unders

• Cycling
• 2h 0mTime
• 158Stress
• 0.89Intensity
• 662Popularity

About this workout

This VO2 max workout features classic over/unders that push your aerobic ceiling with intervals alternating between high-intensity efforts and recoveries. It's an ideal session for building the capacity needed for brutal climbs or strong finishes in group rides and races.

Workout structure

• 10 min @ 50-75% (50-75w)
• 5 min @ 50% (50w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 90% (90w)
• 1 min @ 120% (120w)
• 4 min @ 50% (50w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 90% (90w)
• 1 min @ 120% (120w)
• 4 min @ 50% (50w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 90% (90w)
• 1 min @ 120% (120w)
• 4 min @ 50% (50w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 90% (90w)
• 1 min @ 120% (120w)
• 4 min @ 50% (50w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 90% (90w)
• 1 min @ 120% (120w)
• 4 min @ 50% (50w)
• 30 min @ 80% (80w)
• 5 min @ 70-50% (70-50w)