You don’t need to be on Zwift to join this over/under structured workout.
This workout will build aerobic capacity while improving movement economy. The overall ride intensity will be moderate, but we’ll include some “over” surges to work on changing cadence closer to threshold.
“Under” periods will shoot for a high tempo and low sweet spot intensity. We’ll work on smooth pedaling throughout but especially during typical climbing cadences.
Get the Over/Under Intervals workout files.
Runners can also benefit from faster intervals with short recoveries.
This session builds off our intro workout on fast-start intervals with a step-down workload that will have your legs screaming.
The ability to turn a big gear with high cadence teaches a sport-specific strength that is difficult to create otherwise.
This workout is a strength builder.
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