under over

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 45Popularity

About this workout

This under over workout features a series of intense 3-minute efforts just above your FTP, interspersed with short recoveries to build that crucial kick for closing gaps or launching a breakaway. Perfect for developing raw sprinting power and lactate tolerance, it's a must-do for those looking to excel in race scenarios or high-stakes group rides.

Workout structure

• 55 sec @ 50% (50w)
• 55 sec @ 57% (57w)
• 55 sec @ 61% (61w)
• 55 sec @ 66% (66w)
• 55 sec @ 70% (70w)
• 55 sec @ 75% (75w)
• 55 sec @ 80% (80w)
• 55 sec @ 84% (84w)
• 55 sec @ 89% (89w)
• 55 sec @ 93% (93w)
• 50 sec @ 100% (100w)
• 5X
  • 3 min @ 85% (85w)
  • 30 sec @ 126% (126w)
• 9 min @ 50% (50w)
• 5X
  • 3 min @ 80% (80w)
  • 30 sec @ 125% (125w)
• 9 min @ 50% (50w)
• 5X
  • 3 min @ 77% (77w)
  • 30 sec @ 126% (126w)
• 10 min @ 50% (50w)