z4-4x(10,6)-over-unders

• Cycling
• 1h 12mTime
• 77Stress
• 0.80Intensity
• 3,621Popularity

About this workout

This over-unders workout alternates between pushing above and dipping below threshold, sharpening your ability to handle race surges and varying efforts on the road. It's a solid choice for building tempo endurance while preparing for those gnarly moments in races or group rides.

Workout structure

• 10 min @ 40-60% (40-60w)
• 5X
  • 1 min @ 88% (88w)
  • 1 min @ 84% (84w)
• 6 min @ 40-60% (40-60w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 86% (86w)
• 6 min @ 40-60% (40-60w)
• 5X
  • 1 min @ 94% (94w)
  • 1 min @ 90% (90w)
• 6 min @ 40-60% (40-60w)
• 5X
  • 1 min @ 98% (98w)
  • 1 min @ 94% (94w)
• 4 min @ 40% (40w)