Threshold

DVCC_ Over Unders_2020

  • Cycling
  • 1h 30mTime
  • 122Stress
  • 0.90Intensity
  • 45Popularity

About this workout

This Over Unders workout pushes your threshold with 4 sets of intense 2-minute efforts at 105% FTP, challenging your ability to sustain high power while recovering just enough to keep the intensity high. A must-do for preparing for those decisive moments in group rides and time trials, it's the bread-and-butter for building your sustainable race pace.

Charl

Workout structure

  • Active 4 min @ 50% (50w)
  • Active 4 min @ 73% (73w)
  • Active 4 min @ 96% (96w)
  • Active 6 min @ 50% (50w)
  • 4X
    • Active 1:10 min @ 94% (94w) 90 rpm
    • Rest 2 min @ 105% (105w) 100 rpm
  • Active 6 min @ 50% (50w)
  • 4X
    • Active 1:10 min @ 94% (94w) 90 rpm
    • Rest 2 min @ 105% (105w) 100 rpm
  • Active 6 min @ 50% (50w)
  • 4X
    • Active 1:10 min @ 94% (94w) 90 rpm
    • Rest 2 min @ 105% (105w) 100 rpm
  • Active 6 min @ 50% (50w)
  • 4X
    • Active 1:10 min @ 94% (94w) 90 rpm
    • Rest 2 min @ 105% (105w) 100 rpm
  • Cooldown 3:20 min @ 40-30% (40-30w)