Threshold

Over Under

  • Cycling
  • 56mTime
  • 68Stress
  • 0.85Intensity
  • 50Popularity

About this workout

Over/under intervals are a classic way to push your lactate threshold, alternating between sustained efforts just above and below your FTP. This workout is ideal for boosting your race pace sustainability and sharpening your ability to respond to attacks during group rides or races.

dziubbek1

Workout structure

  • 1:30 min @ 50% (50w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 58% (58w)
  • 1:30 min @ 61% (61w)
  • 1:30 min @ 64% (64w)
  • 1:30 min @ 67% (67w)
  • 1:30 min @ 70% (70w)
  • 1:30 min @ 73% (73w)
  • 1:30 min @ 76% (76w)
  • 1:30 min @ 80% (80w)
  • 5 min @ 95% (95w)
  • 7X
    • 1 min @ 105% (105w)
    • 2 min @ 95% (95w)
  • 1:40 min @ 75% (75w)
  • 1:40 min @ 71% (71w)
  • 1:40 min @ 68% (68w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 63% (63w)
  • 1:40 min @ 60% (60w)
  • 1:40 min @ 57% (57w)
  • 1:40 min @ 54% (54w)
  • 1:40 min @ 50% (50w)