Workouts» Back To Fitness» Week 8 »

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
3min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 90% FTP1x 30sec @ 50% FTP,
30sec @ 110% FTP1x 30sec @ 50% FTP,
30sec @ 110% FTP1x 30sec @ 50% FTP,
30sec @ 110% FTP1min @ 50% FTP1x 30sec @ 105% FTP,
30sec @ 85% FTP1x 30sec @ 105% FTP,
30sec @ 85% FTP1x 30sec @ 105% FTP,
30sec @ 85% FTP1x 30sec @ 105% FTP,
30sec @ 85% FTP2min @ 85rpm, 50% FTP1x 30sec @ 110% FTP,
30sec @ 85% FTP1x 30sec @ 110% FTP,
30sec @ 85% FTP1x 30sec @ 110% FTP,
30sec @ 85% FTP1x 30sec @ 110% FTP,
30sec @ 85% FTP2min @ 50% FTP1x 30sec @ 115% FTP,
30sec @ 85% FTP1x 30sec @ 115% FTP,
30sec @ 85% FTP1x 30sec @ 115% FTP,
30sec @ 85% FTP1x 30sec @ 115% FTP,
30sec @ 85% FTP2min @ 50% FTP1x 30sec @ 120% FTP,
30sec @ 85% FTP1x 30sec @ 120% FTP,
30sec @ 85% FTP1x 30sec @ 120% FTP,
30sec @ 85% FTP1x 30sec @ 120% FTP,
30sec @ 85% FTP4min 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.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Back To Fitness » Week 8

  • 1. It's all about the Foundation

    39m | 47 SP

    View >

  • 2. Over Under's 4x 4min

    40m | 48 SP

    View >

Similar workouts

  • Over Under's 4x 4min

    40m | 48 SP

    View >

  • B: Sweet Spot: SST: 2x10 + 5x1

    1h | 67 SP

    View >

  • 1. Tuesday - SST: 2x15 + 5x1

    1h 10m | 80 SP

    View >

  • 15. Mix It Up

    45m | 54 SP

    View >

  • Stage 18

    43m | 53 SP

    View >

  • 09. Stayin' Alive

    40m | 49 SP

    View >

  • 4. Anaerobic Resilience

    1h 4m | 56 SP

    View >

  • Anaerobic Resilience

    1h 4m | 56 SP

    View >

  • Stage 5

    55m | 68 SP

    View >

  • 3. VO2 Capacity

    1h | 61 SP

    View >

  • Day 2 - Progressive Over-Gear

    51m | 54 SP

    View >

  • Stage 2

    46m | 53 SP

    View >