Threshold

Over/Under 3x12 @ 95%-105%

  • Cycling
  • 1hTime
  • 83Stress
  • 0.91Intensity
  • 16Popularity

About this workout

This over/under workout features a tough main set of 3 sets with 3 × 2 min at 105% FTP, designed to sharpen your ability to sustain efforts just above and below your threshold. Perfect for boosting your performance in time trials and intense group rides, it's a bread-and-butter session for developing that critical FTP-defining power.

Javabra

Workout structure

  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 2:30 min @ 60% (60w)
  • 3X
    • 2 min @ 95% (95w)
    • 2 min @ 105% (105w)
  • Rest 3 min @ 50% (50w)
  • 3X
    • 2 min @ 95% (95w)
    • Rest 2 min @ 105% (105w)
  • 3 min @ 50% (50w)
  • 3X
    • Rest 2 min @ 95% (95w)
    • 2 min @ 105% (105w)
  • 8 min @ 50% (50w)