Threshold

Over/Unders

  • Cycling
  • 1h 12mTime
  • 75Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This Over/Unders workout mixes sustained efforts at 90% FTP with short recoveries, perfect for simulating the demands of a hard-fought group ride or race scenario. It's a staple for building your threshold power, helping you maintain pace when the intensity spikes and your competition tries to break away.

Neil Dempsey

Workout structure

  • Warm-Up 20 min @ 50% (50w) 75 rpm
  • 5X
    • Interval 1 min @ 105% (105w) 80 rpm
    • Rest 2 min @ 90% (90w) 80 rpm
  • Rest 7 min @ 50% (50w) 75 rpm
  • 5X
    • Interval 1 min @ 105% (105w) 80 rpm
    • Rest 2 min @ 90% (90w) 80 rpm
  • Cooldown 15 min @ 50% (50w) 75 rpm