Unders and overs

• Cycling
• 42mTime
• 60Stress
• 0.92Intensity
• 140Popularity

About this workout

Over-unders are a punishing way to push your limits, alternating between hard efforts at 107% FTP and brief recoveries to build your VO2 max. Perfect for those looking to raise their aerobic ceiling for intense group rides or to prepare for race kicks when the pace heats up.

Workout structure

• 5 min @ 50% (50w)
• 30 sec @ 70% (70w)
• 30 sec @ 130% (130w)
• 30 sec @ 70% (70w)
• 30 sec @ 135% (135w)
• 30 sec @ 70% (70w)
• 30 sec @ 145% (145w)
• 30 sec @ 58% (58w)
• 3 min @ 85% (85w)
• 2 min @ 70% (70w)
• 3 min @ 86% (86w)
• 2 min @ 72% (72w)
• 3 min @ 85% (85w)
• 2 min @ 72% (72w)
• 2X
  • 3 min @ 107% (107w)
  • 2 min @ 115% (115w)
  • 1 min @ 120% (120w)
  • 2 min @ 43% (43w)
• 3 min @ 58% (58w)