Under/Overs

• Cycling
• 1h 25mTime
• 103Stress
• 0.85Intensity
• 20Popularity

About this workout

Under/Overs are a powerful tool to push your aerobic ceiling, combining hard efforts just above threshold with controlled recoveries. Ideal for sharpening your race pace and improving your ability to respond to surges during group rides or competitive events.

Workout structure

• 5 min @ 40% (40w)
• 7:30 min @ 55% (55w)
• 30 sec @ 60% (60w)
• 2 min @ 55% (55w)
• 2X
  • 10 sec @ 65% (65w)
  • 1 min @ 55% (55w)
• 10 sec @ 65% (65w)
• 2:30 min @ 55% (55w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 2 min @ 50% (50w)
• 8 min @ 55% (55w)