30-Minute Threshold - Classics Under-Over

• Cycling
• 30mTime
• 29Stress
• 0.76Intensity
• 1,338Popularity

About this workout

This 30-minute classic under-over workout pushes your limits with 3 sets of sharp 30-second efforts at 105% FTP, honing your ability to sustain the pace you need for weekly group rides and TTs. It’s a brutal yet essential session for developing that critical threshold power while getting your body accustomed to those savage bursts in the closing laps of a race.

Workout structure

• 10 min @ 40% (40w)
• 3 min @ 65% (65w)
• 10 sec @ 100% (100w)
• 1:50 min @ 50% (50w)
• 3X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 93% (93w)
• 30 sec @ 50% (50w)
• 3X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 93% (93w)
• 30 sec @ 50% (50w)
• 3X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 93% (93w)
• 5 min @ 50% (50w)