Threshold

Over_undies_progression

  • Cycling
  • 1h 16mTime
  • 90Stress
  • 0.84Intensity
  • 40Popularity

About this workout

This Over/Under workout features a progression of 4 sets of 3×2 minute efforts at 95% FTP, pushing you to sustain that threshold pace while also challenging your body with brief recoveries. It's perfect for building your endurance for time trials and weekly group rides where maintaining a strong average power is key.

Okayish

Workout structure

  • 3 min @ 40% (40w)
  • 3 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 3 min @ 90% (90w)
  • 4:30 min @ 40% (40w)
  • 1 min @ 95% (95w)
  • 3X
    • 45 sec @ 105% (105w)
    • 1:45 min @ 95% (95w)
  • 45 sec @ 105% (105w)
  • 6:30 min @ 40% (40w)
  • 1 min @ 95% (95w)
  • 3X
    • 45 sec @ 105% (105w)
    • 1:45 min @ 95% (95w)
  • 45 sec @ 105% (105w)
  • 6:30 min @ 40% (40w)
  • 1 min @ 95% (95w)
  • 3X
    • 45 sec @ 105% (105w)
    • 1:45 min @ 95% (95w)
  • 45 sec @ 105% (105w)
  • 6:30 min @ 40% (40w)
  • 1 min @ 95% (95w)
  • 3X
    • 45 sec @ 105% (105w)
    • 1:45 min @ 95% (95w)
  • 45 sec @ 105% (105w)
  • 3 min @ 40% (40w)