In Carmichaels book he has a Over/Under Interval workout described as: 3x9 minute OU (2 under, 1 over) 6 minute RBI.
I get that the "unders" are done at SS intensity and the "overs" are done at CR (climbing repeats) but I am having a hard time understanding how this interval is structured. Am I correct in assuming you would do 6 minutes at SS then immediately ramp to CR intensity for 3 minutes before resting for 6 minutes (repeat 3 times)?
It gets even more confusing when another workout calls for 3x10 min OU (3U,2O) (6 min RBI). How is this even possible when every OU interval is supposed to end on a "over".
Thanks for any clarification you can offer.