under and over

• Cycling
• 1h 11mTime
• 104Stress
• 0.94Intensity
• 45Popularity

About this workout

This workout features classic over-unders, alternating between 90 seconds at a punishing 115% FTP and short recoveries, perfect for raising your aerobic ceiling. Integrate this session into your training to boost your performance for group rides and time trials when the pace ramps up.

Workout structure

• 1 min @ 50% (50w)
• 4X
  • 1:30 min @ 115% (115w)
  • 1:30 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4X
  • 1:30 min @ 115% (115w)
  • 1:30 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4X
  • 1:30 min @ 115% (115w)
  • 1:30 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4X
  • 1:30 min @ 115% (115w)
  • 1:30 min @ 85% (85w)
• 3 min @ 50% (50w)
• 10 min @ 60-40% (60-40w)