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2. Over Under's 4x 4min

3min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
2min @ 90% FTP
1x 30sec @ 50% FTP,
30sec @ 110% FTP
1x 30sec @ 50% FTP,
30sec @ 110% FTP
1x 30sec @ 50% FTP,
30sec @ 110% FTP
1min @ 50% FTP
1x 30sec @ 105% FTP,
30sec @ 85% FTP
1x 30sec @ 105% FTP,
30sec @ 85% FTP
1x 30sec @ 105% FTP,
30sec @ 85% FTP
1x 30sec @ 105% FTP,
30sec @ 85% FTP
2min @ 85rpm, 50% FTP
1x 30sec @ 110% FTP,
30sec @ 85% FTP
1x 30sec @ 110% FTP,
30sec @ 85% FTP
1x 30sec @ 110% FTP,
30sec @ 85% FTP
1x 30sec @ 110% FTP,
30sec @ 85% FTP
2min @ 50% FTP
1x 30sec @ 115% FTP,
30sec @ 85% FTP
1x 30sec @ 115% FTP,
30sec @ 85% FTP
1x 30sec @ 115% FTP,
30sec @ 85% FTP
1x 30sec @ 115% FTP,
30sec @ 85% FTP
2min @ 50% FTP
1x 30sec @ 120% FTP,
30sec @ 85% FTP
1x 30sec @ 120% FTP,
30sec @ 85% FTP
1x 30sec @ 120% FTP,
30sec @ 85% FTP
1x 30sec @ 120% FTP,
30sec @ 85% FTP
4min 30sec @ 50% FTP
Workout overview

Duration: 39m 30s

Stress points: 48

Zone distribution

Z1: 13m

Z2: 5m

Z3: 10m

Z4: 2m

Z5: 8m

Z6: 2m

33%
13%
25%
5%
19%
5%

This ride is what we refer to as "Over Under's". Over Under is when you go above FTP (100%) to below FTP (<100%). During this ride you will perform 4 sets of 30 seconds over your threshold at 105% of your FTP followed by 30 seconds under your threshold at 85% of your FTP for 4-minutes. Imagine going back and forth from Vo2 to Sweet Spot. Between each set you will have 2 minutes of recovery.

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Back To Fitness » Week 8

  • 1. It's all about the Foundation

    39m | 47 SP

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  • 2. Over Under's 4x 4min

    40m | 48 SP

    View >

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