Threshold

ERG: HHCC Build 3x9 Under/Over

  • Cycling
  • 1h 8mTime
  • 75Stress
  • 0.81Intensity
  • 60Popularity

About this workout

This threshold workout features a classic over/under set, pushing your limits with 3 sets of 3 × 2 minutes at 95% FTP, perfect for simulating the sustained power needed during tough group rides or time trials. Ideal for building the endurance required to maintain pace when the effort spikes, this session will sharpen your ability to handle race dynamics.

andrew6ger

Workout structure

  • Easy 2 min @ 50% (50w) 90 rpm
  • Zone 2 2 min @ 70% (70w) 90 rpm
  • Tempo 2 min @ 90% (90w) 90 rpm
  • Zone 2 2 min @ 70% (70w) 90 rpm
  • High RPM 30 sec @ 100% (100w) 150 rpm
  • Recover 30 sec @ 50% (50w) 90 rpm
  • High RPM 30 sec @ 100% (100w) 150 rpm
  • Recover 3:30 min @ 50% (50w) 90 rpm
  • 3X
    • Under 2 min @ 95% (95w) 90 rpm
    • Over 1 min @ 105% (105w) 90 rpm
  • Recover 4 min @ 50% (50w) 90 rpm
  • 3X
    • Under 2 min @ 95% (95w) 90 rpm
    • Over 1 min @ 105% (105w) 90 rpm
  • Recover 4 min @ 50% (50w) 90 rpm
  • 3X
    • Under 2 min @ 95% (95w) 90 rpm
    • Over 1 min @ 105% (105w) 90 rpm
  • Recover 10 min @ 50% (50w) 90 rpm
  • Recover 10 min @ 25% (25w) 90 rpm