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Thursday, September 17 · Week 5 · Build
Over-unders 3 × 9
Over-undersKey session
1h 2m62 TSSTrainer-friendlyLactate shuttle
Each 9-min block: 2 min at 95%, 1 min at 105%, repeat. The ‘over’ is a climb surge. Do not sprint it.
At 268 W FTP
- 15mWarm-up90–100 rpm134–174 WZ2
- 9mOU 1 · 2' / 1'255–281 WZ4
- 5mRecover121–147 WZ1
- 9mOU 2255–281 WZ4
- 5mRecover121–147 WZ1
- 9mOU 3255–281 WZ4
- 10mCool-down121–155 WZ1
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