3x20 Threshold OUs

• Cycling
• 2h 0mTime
• 139Stress
• 0.83Intensity
• 15Popularity

About this workout

This 3x20 Threshold Over-Under workout pushes your aerobic threshold with 30-second efforts at 105% FTP, helping you sustain the pace during group rides and time trials. It's a classic way to build sustainable power while enhancing your ability to handle race kicks and maintain intensity.

Workout structure

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