Over-Unders 3x12 (Bear Creek)

• Cycling
• 1hTime
• 81Stress
• 0.90Intensity
• 37Popularity

About this workout

Over-unders: 3 sets of 3 × 2 minutes at 105% FTP with 2-minute dips. Classic protocol that builds threshold power through oscillation.

Workout structure

• 2 min @ 50% (50w)
• 1 min @ 65% (65w)
• 2X
  • 1 min @ 95% (95w)
  • 30 sec @ 105% (105w)
• 4 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 5 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 5 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 4 min @ 40% (40w)