3min @ 60 % FTP
2min @ 70 % FTP
2min @ 80 % FTP
2min @ 90 % FTP
1x 30sec @ 50 % FTP,110 % FTP
1x 30sec @ 50 % FTP,110 % FTP
1x 30sec @ 50 % FTP,110 % FTP
1min @ 50 % FTP
1x 30sec @ 105 % FTP,85 % FTP
1x 30sec @ 105 % FTP,85 % FTP
1x 30sec @ 105 % FTP,85 % FTP
1x 30sec @ 105 % FTP,85 % FTP
2min @ 85rpm, 50 % FTP
1x 30sec @ 110 % FTP,85 % FTP
1x 30sec @ 110 % FTP,85 % FTP
1x 30sec @ 110 % FTP,85 % FTP
1x 30sec @ 110 % FTP,85 % FTP
2min @ 50 % FTP
1x 30sec @ 115 % FTP,85 % FTP
1x 30sec @ 115 % FTP,85 % FTP
1x 30sec @ 115 % FTP,85 % FTP
1x 30sec @ 115 % FTP,85 % FTP
2min @ 50 % FTP
1x 30sec @ 120 % FTP,85 % FTP
1x 30sec @ 120 % FTP,85 % FTP
1x 30sec @ 120 % FTP,85 % FTP
1x 30sec @ 120 % FTP,85 % FTP
4min 30sec @ 50 % FTP
View watts
Enter FTP
3min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 1x 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP,<br
/> 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1x 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP,<br
/> 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1x 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP,<br
/> 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 4min 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP
Workout overview Duration: 39m 30s
Stress points: 48
Zone distribution Z1: 13m
Z2: 5m
Z3: 10m
Z4: 2m
Z5: 8m
Z6: 2m
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
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