Your First Over Under Workout

• Cycling
• 33mTime
• 31Stress
• 0.75Intensity
• 205Popularity

About this workout

This workout features a classic Over-Under set, pushing your limits with 30 seconds at 107% FTP followed by recovery, designed to raise your aerobic ceiling and prepare you for the demands of climbing or race kicks. Perfect for those looking to amp up their VO2 max capacity in a manageable time frame.

Workout structure

• 10 min @ 50% (50w)
• 3 min @ 65% (65w)
• 10 sec @ 100% (100w)
• 1:50 min @ 50% (50w)
• 4X
  • 30 sec @ 107% (107w)
  • Rest 30 sec @ 90% (90w)
• 2 min @ 50% (50w)
• 3X
  • 30 sec @ 107% (107w)
  • Rest 30 sec @ 90% (90w)
• 2 min @ 50% (50w)
• 2X
  • 30 sec @ 107% (107w)
  • Rest 30 sec @ 90% (90w)
• 5 min @ 50% (50w)