Tempo

Overs + Unders >> BASE Work

  • Cycling
  • 45mTime
  • 47Stress
  • 0.79Intensity
  • 125Popularity

About this workout

This workout features a solid main set of over and unders, pushing your pace to 90% FTP to build aerobic durability while keeping recovery in check. It’s a classic mid-week staple to help you sustain efforts on longer climbs or during tough group rides.

ULTRABeder

Workout structure

  • 3 min @ 55% (55w)
  • 1 min @ 75% (75w)
  • 1 min @ 90% (90w)
  • 2 min @ 55% (55w)
  • 4X
    • 3 min @ 90% (90w)
    • 4 min @ 75% (75w)
  • 1 min @ 105% (105w)
  • 1 min @ 90% (90w)
  • 3 min @ 75% (75w)
  • 5 min @ 55% (55w)