3x12 Threshold OUs

• Cycling
• 1h 24mTime
• 94Stress
• 0.82Intensity
• 56Popularity

About this workout

This 3x12 workout with Over-Unders pushes your limits, alternating between 30 seconds at 105% FTP and recovery, making it perfect for sharpening your performance in weekly group rides and time trials. It's a focused effort to define your aerobic threshold, helping you sustain that edge when the competition heats up.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• 20 min @ 70% (70w)
• 12X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 6 min @ 70% (70w)
• 12X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 6 min @ 70% (70w)
• 12X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 6 min @ 70% (70w)