Threshold

Over/Unders 105/95% FTP

  • Cycling
  • 1h 18mTime
  • 90Stress
  • 0.83Intensity
  • 226Popularity

About this workout

Four sets of over-unders—two 2-minute blocks that dance between 95–105% FTP with 60-second dips. Teaches you to sustain power when the effort feels unsustainable.

Tobi

Workout structure

  • Warm-Up 12 min @ 45-105% (45-105w)
  • Warm-Up 8 min @ 62% (62w)
  • 2X
    • Over/under 2 min @ 95% (95w)
    • Rest 1 min @ 105% (105w)
  • Over/under 2 min @ 95% (95w)
  • Break 4 min @ 60% (60w)
  • 2X
    • Over/under 2 min @ 95% (95w)
    • Rest 1 min @ 105% (105w)
  • Over/under 2 min @ 95% (95w)
  • Break 4 min @ 60% (60w)
  • 2X
    • Over/under 2 min @ 95% (95w)
    • Rest 1 min @ 105% (105w)
  • Over/under 2 min @ 95% (95w)
  • Break 4 min @ 60% (60w)
  • 2X
    • Over/under 2 min @ 95% (95w)
    • Rest 1 min @ 105% (105w)
  • Over/under 2 min @ 95% (95w)
  • Cooldown 4 min @ 60% (60w)
  • Cooldown 10 min @ 40% (40w)