Threshold

Over/On 4x

  • Cycling
  • 1h 35mTime
  • 113Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This Over/Under workout pushes you through 3-minute intervals at 100% FTP, interspersed with short recoveries to sharpen your threshold power. Perfect for developing the sustained pace needed during weekly group rides and time trials, it’s a classic approach to building endurance while testing your limits.

tmhbrl

Workout structure

  • 10 min @ 55-69% (55-69w)
  • 30 sec @ 110% (110w)
  • 1 min @ 45% (45w)
  • 30 sec @ 120% (120w)
  • 1 min @ 45% (45w)
  • 30 sec @ 130% (130w)
  • 1 min @ 45% (45w)
  • 5 min @ 60% (60w)
  • 30 sec @ 115% (115w)
  • 2:31 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • 2:30 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • 2:32 min @ 100% (100w)
  • 2 min @ 45% (45w)
  • 3 min @ 50% (50w)
  • 31 sec @ 115% (115w)
  • 2:30 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • 2:32 min @ 100% (100w)
  • 31 sec @ 115% (115w)
  • 2:30 min @ 100% (100w)
  • 2 min @ 45% (45w)
  • 3 min @ 50% (50w)
  • 32 sec @ 115% (115w)
  • 2:30 min @ 100% (100w)
  • 30 sec @ 115% (115w)
  • 2:33 min @ 100% (100w)
  • 31 sec @ 115% (115w)
  • 2:30 min @ 100% (100w)
  • 2 min @ 45% (45w)
  • 3 min @ 50% (50w)
  • 3X
    • 30 sec @ 115% (115w)
    • 2:30 min @ 100% (100w)
  • 2 min @ 45% (45w)
  • 3 min @ 60% (60w)
  • 15 min @ 68-60% (68-60w)
  • 5 min @ 55% (55w)