Under overs 4x(90x2+110x1)

• Cycling
• 1h 20mTime
• 92Stress
• 0.83Intensity
• 30Popularity

About this workout

This workout features 4 sets of over/under intervals, alternating between efforts at 90% FTP and brief recoveries, designed to push your aerobic ceiling and improve your VO2 max. Perfect for those looking to build stamina for aggressive race kicks or to hold onto the pace during tough climbs.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• 3 min @ 60% (60w)
• Cooldown 4 min @ 70% (70w)
• 3 min @ 90% (90w)
• 5 min @ 50% (50w)
• 3X
  • 2 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 45% (45w)
• 3X
  • 2 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 45% (45w)
• 3X
  • 2 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 45% (45w)
• 3X
  • 2 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 45% (45w)
• 6 min @ 55% (55w)