Threshold - Over-Unders 3x 12min @97.5%

• Cycling
• 1h 14mTime
• 89Stress
• 0.85Intensity
• 31Popularity

About this workout

This over-unders workout pushes your limits with 3 sets of 3 × 2 min at 105% FTP, perfect for replicating the effort you need on race day or during a tough group ride. It's a cornerstone for building the sustainable power you can hold in time trials and key climbs, helping you maximize your threshold performance.

Workout structure

• Warm-Up 10 min @ 40-75% (40-75w)
• Primer 1 / 3 30 sec @ 85% (85w) 95 rpm
• Cd 1 / 3 30 sec @ 50% (50w) 85 rpm
• Primer 2 / 3 30 sec @ 95% (95w) 95 rpm
• Cd 2 / 3 30 sec @ 50% (50w) 85 rpm
• Primer 3 / 3 30 sec @ 105% (105w) 95 rpm
• Cd 3/3 2:30 min @ 50% (50w) 85 rpm
• 3X
  • Single leg 2 min @ 105% (105w)
  • Rest 2 min @ 90% (90w)
• Single leg 6 min @ 60% (60w)
• 3X
  • 2 min @ 105% (105w)
  • Rest 2 min @ 90% (90w)
• 6 min @ 60% (60w)
• 3X
  • 2 min @ 105% (105w)
  • Rest 2 min @ 90% (90w)
• 6 min @ 60% (60w)
• 5 min @ 60-40% (60-40w)