Threshold

Over-Unders by GoGo

  • Cycling
  • 46mTime
  • 61Stress
  • 0.89Intensity
  • 615Popularity

About this workout

This Over-Unders workout will push you to sustain efforts just above and below your threshold, sharpening your ability to respond to race kicks and surges in group rides. It's a classic method for increasing your FTP while teaching your legs to handle the burn, making it a staple for competitive cyclists.

GoGo

Workout structure

  • 1:30 min @ 50% (50w) 80 rpm
  • 1:30 min @ 55% (55w) 90 rpm
  • 1 min @ 65% (65w) 90 rpm
  • 45 sec @ 50% (50w) 80 rpm
  • 35 sec @ 75% (75w) 90 rpm
  • 35 sec @ 60% (60w) 85 rpm
  • 35 sec @ 90% (90w) 95 rpm
  • 35 sec @ 70% (70w) 85 rpm
  • 45 sec @ 100% (100w) 100 rpm
  • 30 sec @ 50% (50w) 80 rpm
  • 15 sec @ 125% (125w) 90 rpm
  • 45 sec @ 50% (50w) 85 rpm
  • Stand 20 sec @ 155% (155w) 100 rpm
  • 1:30 min @ 50% (50w) 80 rpm
  • 4X
    • 1 min @ 105% (105w) 100 rpm
    • 1 min @ 95% (95w) 90 rpm
  • 4 min @ 60% (60w) 80 rpm
  • 4X
    • 1 min @ 105% (105w) 100 rpm
    • 1 min @ 95% (95w) 90 rpm
  • 4 min @ 60% (60w) 80 rpm
  • 4X
    • 1 min @ 105% (105w) 100 rpm
    • 1 min @ 95% (95w) 90 rpm
  • 3 min @ 45% (45w) 80 rpm