Threshold

FTP Over/Under - 3*10min(60/60)

  • Cycling
  • 57mTime
  • 73Stress
  • 0.88Intensity
  • 26Popularity

About this workout

This brutal FTP Over/Under workout pushes you through 3 sets of 5 intervals at 105% FTP, testing your ability to sustain and recover under pressure—perfect for building the power you need during intense group rides or time trials. It’s a classic method to sharpen your threshold and prepare for those race kicks that can make all the difference.

Cookos

Workout structure

  • 4 min @ 55% (55w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 55% (55w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 55% (55w)
  • 3 min @ 55% (55w)
  • 5X
    • 1 min @ 105% (105w)
    • Rest 1 min @ 95% (95w)
  • 5 min @ 55% (55w)
  • 5X
    • 1 min @ 105% (105w)
    • Rest 1 min @ 95% (95w)
  • 5 min @ 55% (55w)
  • 5X
    • 1 min @ 105% (105w)
    • Rest 1 min @ 95% (95w)
  • 5 min @ 55% (55w)
  • 2 min @ 55-40% (55-40w)