Unders & Overs 2x20 min

• Cycling
• 47mTime
• 64Stress
• 0.90Intensity
• 1,138Popularity

About this workout

This Unders & Overs workout features a solid threshold main set that pushes you through 2 sets of 5 × 2 min at 95% FTP, ideal for simulating the effort required during weekly group rides and time trials. It develops your sustainable power and helps refine your ability to recover quickly between efforts, making it a classic staple for any serious cyclist.

Workout structure

• 3 min @ 40% (40w)
• 1:30 min @ 50% (50w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 65% (65w)
• 1 min @ 75% (75w)
• 30 sec @ 100% (100w)
• 1 min @ 50% (50w)
• 5X
  • 1 min @ 105% (105w)
  • 2 min @ 95% (95w)
• 3 min @ 70% (70w)
• 5X
  • 1 min @ 105% (105w)
  • 2 min @ 95% (95w)
• 1 min @ 75% (75w)
• 1 min @ 60% (60w)
• 1 min @ 50% (50w)
• 1 min @ 40% (40w)