Threshold

5x 30/30 over/under

  • Cycling
  • 47mTime
  • 50Stress
  • 0.80Intensity
  • 15Popularity

About this workout

This tough session of 5 sets of 3 × 30 seconds at 105% FTP followed by brief recoveries is designed to push your threshold limits, perfect for simulating the demands of race kicks and breakaways. Incorporate these over-unders into your routine to build that sustainable power needed for competitive group rides and time trials.

Jeroen van den Dries

Workout structure

  • Active 1 min @ 55% (55w)
  • Active 1 min @ 65% (65w)
  • Active 2 min @ 75% (75w)
  • Active 1 min @ 100% (100w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 105% (105w)
  • Active 3 min @ 60% (60w)
  • 3X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 3X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 3X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 3X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 3X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • Active 7 min @ 50% (50w)