Day 11 – Over Under

• Cycling
• 1h 33mTime
• 97Stress
• 0.79Intensity
• 191Popularity

About this workout

This Over-Under workout applies a classic approach to threshold training, with a main set of three sets featuring three-minute efforts just above and below your FTP. Perfect for honing your sustainable power for group rides and time trials, it builds the endurance you need for those critical moments when the pace intensifies.

Workout structure

• 5 min @ 30% (30w)
• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 3X
  • 1 min @ 110% (110w)
  • 3 min @ 95% (95w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 110% (110w)
  • 3 min @ 95% (95w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 110% (110w)
  • 3 min @ 95% (95w)
• 30 min @ 40% (40w)