Threshold

The Over and The Under

Cycling
1h 12mTime
89Stress
0.86Intensity
35Popularity

About this workout

This Over and Under workout pushes your limits with short bursts at 98% FTP, helping you nail that sustainable pace for your next group ride or time trial. It’s a classic threshold session that builds the endurance and power you need to tackle those tough race kicks and maintain your edge.

Mark Flinn

Workout structure

3 min @ 50% (50w)
3 min @ 65% (65w)
3 min @ 80% (80w)
3 min @ 95% (95w)
4 min @ 40% (40w)
30 sec @ 55% (55w)
30 sec @ 65% (65w)
30 sec @ 75% (75w)
30 sec @ 85% (85w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
6 sec @ 95% (95w)
4 min @ 40% (40w)
30 sec @ 55% (55w)
30 sec @ 65% (65w)
30 sec @ 75% (75w)
30 sec @ 85% (85w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
6 sec @ 95% (95w)
4 min @ 40% (40w)
30 sec @ 55% (55w)
30 sec @ 65% (65w)
30 sec @ 75% (75w)
30 sec @ 85% (85w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
1 min @ 95% (95w)
6 sec @ 96% (96w)
6 sec @ 97% (97w)
6 sec @ 98% (98w)
6 sec @ 99% (99w)
6 sec @ 100% (100w)
6 sec @ 101% (101w)
6 sec @ 102% (102w)
6 sec @ 103% (103w)
6 sec @ 104% (104w)
6 sec @ 105% (105w)
6 sec @ 104% (104w)
6 sec @ 103% (103w)
6 sec @ 102% (102w)
6 sec @ 101% (101w)
6 sec @ 100% (100w)
6 sec @ 99% (99w)
6 sec @ 98% (98w)
6 sec @ 97% (97w)
6 sec @ 96% (96w)
6 sec @ 95% (95w)
3 min @ 40% (40w)
3 min @ 35% (35w)
1 min @ 30% (30w)