Tunemah 3x12min over-under

• Cycling
• 1h 30mTime
• 103Stress
• 0.83Intensity
• 136Popularity

About this workout

This over-under workout is designed to push your limits with 3 sets of 3x2-minute intervals at 105% FTP, helping you nail that sustainable power for group rides and time trials. It's a classic threshold session that sharpens your pacing strategy and builds the resilience needed for race-day efforts.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 3 min @ 90% (90w)
• 15 min @ 60% (60w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 10 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 10 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 10 min @ 50% (50w)