Threshold

K-over_under-light

  • Cycling
  • 1h 6mTime
  • 89Stress
  • 0.90Intensity
  • 61Popularity

About this workout

The K-over_under-light workout features intense over-unders, pushing your limits with 3 sets of 3×2-minute intervals at 105% FTP, perfect for building the sustainable power needed for weekly group rides and time trials. This session challenges your threshold while offering a structured way to boost your performance without overwhelming fatigue.

TOTORONG

Workout structure

  • Warm-Up 6 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • Cooldown 1 min @ 50-70% (50-70w)
  • 3X
    • 2 min @ 90-105% (90-105w)
    • Rest 2 min @ 105-90% (105-90w)
  • 4 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • 1 min @ 50-70% (50-70w)
  • 3X
    • Rest 2 min @ 90-105% (90-105w)
    • 2 min @ 105-90% (105-90w)
  • 4 min @ 55% (55w)
  • 1 min @ 130% (130w)
  • Rest 1 min @ 50-70% (50-70w)
  • 3X
    • 2 min @ 90-105% (90-105w)
    • Rest 2 min @ 105-90% (105-90w)
  • 10 min @ 55% (55w)