Under/Over (3min/1min)

• Cycling
• 1h 9mTime
• 55Stress
• 0.69Intensity
• 15Popularity

About this workout

This Under/Over workout features alternating 3-minute efforts at 80% FTP, followed by short recovery bursts, which helps build your aerobic durability and prepares you for those tough group ride surges. It's a classic mid-week staple that balances intensity and endurance, making it perfect for stretching out climbs and boosting your stamina without overcooking.

Workout structure

• 25 min @ 50% (50w)
• 3X
  • 3 min @ 80% (80w)
  • Rest 1 min @ 100% (100w)
• 10 min @ 50% (50w)
• 3X
  • 3 min @ 80% (80w)
  • Rest 1 min @ 100% (100w)
• 10 min @ 50% (50w)