W6TUE: At/Over/Under

• Cycling
• 47mTime
• 65Stress
• 0.90Intensity
• 41Popularity

About this workout

This session features a classic over/under main set with 3-minute efforts at 100% FTP, pushing your aerobic ceiling while building the capacity needed for when the road kicks up. Ideal for getting the most out of your legs in race conditions or high-intensity group rides, it’s a powerful way to train your body to deal with the demands of sustained efforts and surges.

Workout structure

• Warm-Up 10 min @ 48-95% (48-95w) 90 rpm
• Active 1:50 min @ 54% (54w) 85 rpm
• Active 3 min @ 100% (100w) 90 rpm
• Active 3 min @ 108% (108w) 95 rpm
• Active 3 min @ 90% (90w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• Active 3 min @ 100% (100w) 90 rpm
• Active 3 min @ 108% (108w) 95 rpm
• Active 3 min @ 90% (90w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• Active 3 min @ 100% (100w) 90 rpm
• Active 3 min @ 108% (108w) 95 rpm
• Active 3 min @ 90% (90w) 85 rpm
• Cooldown 3 min @ 65-45% (65-45w)