Threshold

Over-Under Carps

Cycling
54mTime
60Stress
0.81Intensity
80Popularity

About this workout

Over-unders are a classic way to push your limits, alternating between near-threshold efforts and brief recoveries to build sustainable power for group rides and time trials. This workout sharpens your ability to handle surges and recover quickly, making it an essential tool for race day tactics.

Tabby

Workout structure

3:30 min @ 50% (50w)
2 min @ 95% (95w)
4:18 min @ 40% (40w)
30 sec @ 50% (50w)
30 sec @ 60% (60w)
30 sec @ 70% (70w)
30 sec @ 75% (75w)
30 sec @ 80% (80w)
30 sec @ 85% (85w)
30 sec @ 90% (90w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
2 sec @ 95% (95w)
5:30 min @ 40% (40w)
30 sec @ 50% (50w)
30 sec @ 60% (60w)
30 sec @ 70% (70w)
30 sec @ 75% (75w)
30 sec @ 80% (80w)
30 sec @ 85% (85w)
30 sec @ 90% (90w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
2 sec @ 95% (95w)
5:30 min @ 40% (40w)
30 sec @ 50% (50w)
30 sec @ 60% (60w)
30 sec @ 70% (70w)
30 sec @ 75% (75w)
30 sec @ 80% (80w)
30 sec @ 85% (85w)
30 sec @ 90% (90w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
1 min @ 95% (95w)
2 sec @ 96% (96w)
2 sec @ 97% (97w)
2 sec @ 98% (98w)
2 sec @ 99% (99w)
2 sec @ 100% (100w)
2 sec @ 101% (101w)
2 sec @ 102% (102w)
2 sec @ 103% (103w)
2 sec @ 104% (104w)
4 sec @ 105% (105w)
2 sec @ 104% (104w)
2 sec @ 103% (103w)
2 sec @ 102% (102w)
2 sec @ 101% (101w)
2 sec @ 100% (100w)
2 sec @ 99% (99w)
2 sec @ 98% (98w)
2 sec @ 97% (97w)
2 sec @ 96% (96w)
2 sec @ 95% (95w)
3 min @ 40% (40w)