Threshold

Over-Under intervals

  • Cycling
  • 1h 30mTime
  • 108Stress
  • 0.85Intensity
  • 16Popularity

About this workout

Over-under intervals push your limits by alternating between threshold and slightly above, making them a quintessential workout for honing your sustainable power for group rides and time trials. Perfect for developing the stamina to handle race kicks and repeat efforts, these intervals will define your FTP while keeping training engaging.

garthurson

Workout structure

  • 10 min @ 40-75% (40-75w) Erg
  • 5X
    • 1 min @ 105% (105w) Erg
    • 1 min @ 50% (50w) Erg
  • 5 min @ 65% (65w) Erg
  • 5X
    • 1 min @ 105% (105w) Erg
    • 2 min @ 90% (90w) Erg
  • 4 min @ 50% (50w) Erg
  • 5X
    • 45 sec @ 110% (110w) Erg
    • 2:15 min @ 85% (85w) Erg
  • 4 min @ 50% (50w) Erg
  • 5X
    • 1 min @ 105% (105w) Erg
    • 2 min @ 90% (90w) Erg
  • 4 min @ 50% (50w) Erg
  • 6 min @ 75% (75w) 150 bpm HR
  • 2 min @ 50-40% (50-40w) Erg