10min from 50 to 82% FTP2min from 90 to 105% FTP2min @ 85rpm, 50% FTP3x 40sec @ 106% FTP,
1min @ 88% FTP
2min 30sec @ 50% FTP3x 40sec @ 108% FTP,
1min @ 90% FTP
2min 30sec @ 50% FTP3x 40sec @ 109% FTP,
1min @ 91% FTP
2min 30sec @ 50% FTP3x 40sec @ 110% FTP,
1min @ 92% FTP
5min from 75 to 50% FTP
Workout overview

Duration: 46m 30s

Stress points: 55

Zone distribution

Z1: 15m

Z2: 8m

Z3: 5m

Z4: 11m

Z5: 8m

Z6: -

31%
17%
11%
24%
17%
0%


Over-Under intervals help build top end capacity, quickly. This type of workout is efficient and highly effective. Adding a couple of accurate sessions like this to your weekly training will pay dividends when you take your riding outside.
When the hammer is down this summer and you need to hold the wheel in front of you or stay away from the bunch during a breakaway, you will be glad you've completed this session.

✓ Available in Zwift More workouts like this

  • 2x15 FTP Intervals

    55m | 72 SP

  • 20-40's

    41m | 46 SP

  • 45min Riders Choice

    45m | 48 SP

  • 2004

    51m | 57 SP

  • 40/20's into FTP #1

    55m | 67 SP

  • Anaerobic Capacity Into VO2

    52m | 81 SP

  • Anna van der Breggen - Road Race

    40m | 55 SP

  • Arise

    52m | 61 SP

  • Devedeset Lite

    32m | 34 SP

  • Foundation

    48m | 35 SP

  • Grin And Bear It

    40m | 47 SP

  • Hairpin Wizard

    44m | 44 SP

  • Ham Sandwich

    1h 2m | 76 SP

  • INEOS Grenadiers: All Rounder

    46m | 49 SP

  • Jon's Mix

    54m | 71 SP

  • London Classique

    56m | 82 SP

  • Macro to Micro

    59m | 77 SP

  • Micro Into Threshold

    57m | 67 SP

  • No Nonsense

    36m | 38 SP

  • Orange Unicorn Lite

    32m | 35 SP

  • Over, Under and Beyond

    47m | 55 SP

  • Paceline Work

    38m | 41 SP

  • Pre-Race

    56m | 50 SP

  • Pre-Race With Spin-Ups

    45m | 32 SP

  • Pre-Training Plan

    35m | 38 SP

  • Pyramid Cadence Efforts

    56m | 52 SP

  • Race Simulation

    59m | 73 SP

  • Short Sweet Spot Tune Up

    45m | 40 SP

  • Spaded Sweetie

    1h | 75 SP

  • SST (Short)

    50m | 66 SP

  • Step By Step

    40m | 54 SP

  • The van Baarle

    48m | 38 SP

  • The Wringer

    44m | 87 SP

  • Through the Zones #1

    55m | 65 SP

  • TT#4 Training for the 1st 5 min

    49m | 45 SP

  • Two Timer

    56m | 62 SP

  • Up and Down

    35m | 36 SP

  • Uphill Battle

    1h | 71 SP

  • Watopia Hilly Reverse

    57m | 84 SP

  • Watopia Volcano Circuit

    53m | 77 SP

  • Wild Starts

    55m | 69 SP

  • Zone Benchmarking

    30m | 35 SP

Similar workouts

  • Over, Under and Beyond

    47m | 55 SP

  • 4x4 Threshold

    58m | 62 SP

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

  • 1. SST Bursts 8

    35m | 45 SP

  • 1. SST Bursts 8

    35m | 45 SP

  • SST Bursts 8

    35m | 45 SP

  • 2. Mitochondria #2

    1h | 69 SP

  • 1. Supra-Threshold Into VO2

    1h | 65 SP

  • The Kitchen Sink

    1h 4m | 75 SP

  • 3. The Volcano

    49m | 60 SP

  • The Volcano

    49m | 60 SP