There are countless types of over-under cycling interval workouts; in this video Chris Case describes a relatively straightforward example. That’s because an easier execution has all the benefits of more complicated workouts, but doesn’t necessitate you tape instructions to your top tube to remember it all. And it serves to explain the main benefits of the workout: race specificity.
One of the greatest benefits of over-under workouts is that they can be modified for many different needs, especially different types of racing. This workout is best performed outdoors and preferably using terrain that most closely replicates the event profile.
Over-under intervals can be a very effective piece of the race-prep toolbox, so use them wisely in the lead up to your key event.