Threshold

4x7min_M2_OverUnders_ending_with_tempo

  • Cycling
  • 2h 1mTime
  • 129Stress
  • 0.80Intensity
  • 95Popularity

About this workout

This workout blends threshold efforts with tempo segments, pushing your limits while also enhancing your ability to sustain high power over longer durations. Perfect for those mid-week sessions aimed at boosting your group ride pace or preparing for time trials, this classic Over-Under protocol will build your endurance and lactate tolerance.

bjoshuap

Workout structure

  • 10 min @ 48-66% (48-66w)
  • 1 min @ 80% (80w)
  • 1 min @ 48% (48w)
  • 1 min @ 90% (90w)
  • 1 min @ 48% (48w)
  • 30 sec @ 100% (100w)
  • 1 min @ 48% (48w)
  • 30 sec @ 108% (108w)
  • 3 min @ 48% (48w)
  • 5X
    • 30 sec @ 110% (110w)
    • 1 min @ 90% (90w)
  • 3 min @ 48% (48w)
  • 5X
    • 30 sec @ 105% (105w)
    • 1 min @ 95% (95w)
  • 3 min @ 48% (48w)
  • 7 min @ 98% (98w)
  • 3 min @ 48% (48w)
  • 4X
    • 1 min @ 105% (105w)
    • 1 min @ 95% (95w)
  • 5 min @ 48% (48w)
  • 3X
    • 14 min @ 76-82% (76-82w)
    • 2 min @ 48% (48w)
  • 10 min @ 58-42% (58-42w)