Over-Unders 3x2x10

• Cycling
• 1h 30mTime
• 125Stress
• 0.91Intensity
• 50Popularity

About this workout

This over-unders workout is a classic threshold set that pushes you to sustain efforts just above and below your FTP, building the power you need for those decisive moments in races or long climbs. Perfect for enhancing your pacing strategy and stamina on weekly group rides or time trials, this session delivers significant gains without overextending your fatigue.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 1 min @ 95% (95w)
• Cooldown 1 min @ 100% (100w)
• 1 min @ 105% (105w)
• 4 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 100% (100w)
• 2 min @ 105% (105w)
• 2 min @ 100% (100w)
• 2 min @ 95% (95w)
• 1 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 100% (100w)
• 2 min @ 105% (105w)
• 2 min @ 100% (100w)
• 2 min @ 95% (95w)
• 5 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 100% (100w)
• 2 min @ 105% (105w)
• 2 min @ 100% (100w)
• 2 min @ 95% (95w)
• 1 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 100% (100w)
• 2 min @ 105% (105w)
• 2 min @ 100% (100w)
• 2 min @ 95% (95w)
• 5 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 100% (100w)
• 2 min @ 105% (105w)
• 2 min @ 100% (100w)
• 2 min @ 95% (95w)
• 1 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 100% (100w)
• 2 min @ 105% (105w)
• 2 min @ 100% (100w)
• 2 min @ 95% (95w)
• 5 min @ 50% (50w)