Under/Over Basics

• Cycling
• 59mTime
• 66Stress
• 0.82Intensity
• 76Popularity

About this workout

This workout features a classic over/under main set that pushes your limits with short bursts above FTP, developing your aerobic ceiling for those demanding efforts during climbs or race kicks. It's a key session for boosting your VO2 max, setting you up to handle the toughest moments when the pace spikes.

Workout structure

• Warm-Up 10 min @ 35-55% (35-55w)
• 4X
  • Active 1 min @ 110% (110w)
  • Rest 2 min @ 77% (77w)
• Active 4 min @ 55% (55w)
• 4X
  • Active 1 min @ 110% (110w)
  • Rest 2 min @ 77% (77w)
• Active 4 min @ 55% (55w)
• 4X
  • Active 1 min @ 110% (110w)
  • Rest 2 min @ 77% (77w)
• Cooldown 5 min @ 55-35% (55-35w)