Under/over

• Cycling
• 1h 30mTime
• 108Stress
• 0.85Intensity
• 15Popularity

About this workout

This over/under workout features intense intervals that push your limits with 5×60-second efforts at 110% FTP, challenging your VO2 max while honing your ability to sustain power during intense efforts. Perfect for building the capacity you need when the pace ramps up in group rides or races.

Workout structure

• 20 min @ 50-75% (50-75w)
• 5X
  • 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 10 min @ 55-45% (55-45w)