W’ Is Not… (With good over-under examples)

W' does not tell you how hard a workout is.

 A 20-minute workout close to FTP is very hard, or very, very hard.  W’ won’t tell you anything.  Even though over-unders like these below have an anaerobic component, they are primarily aerobic.  W’ can not predict the difficulty in these.  It’s probably obvious, but we call them over-unders because they are a little over FTP and a little under.  You can play with the percentages above and below as you like.

Over-Unders – Most top coaches recommend starting on the easier side of hard workouts and working your way up.  Micro-damage creates gains much faster than too-hard of efforts. Too hard of efforts frequently requires too much recovery which slows your progress.  Really, about a total of 20-30 minutes of work is about as long as top coaches recommend or that sane people complete (including the pros). These workouts below are a total of 9-minutes.  Start with these, clone them, and each week make the work-intervals a little longer.

If you have not done over-unders this is an excellent place to start.  Even if you have done them these are excellent.


A little bit harder but another great starter.

You would likely perceive this as a little harder workout because of the shorter rests, but still a great place to start.

Here is a link to the workout

Read more about W’ in our tool here


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