Threshold - Over-Unders 3x 15min @84%

• Cycling
• 1h 27mTime
• 91Stress
• 0.79Intensity
• 45Popularity

About this workout

This workout features a tough main set of over-unders, alternating between 120% FTP efforts and recovery, pushing your limits while improving your lactate tolerance. Ideal for those looking to enhance their race kicks or boost their performance during sustained efforts on group rides.

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 1 min @ 120% (120w)
  • Rest 4 min @ 75% (75w)
• Single leg 7:30 min @ 60% (60w)
• 3X
  • Rest 1 min @ 120% (120w)
  • Rest 4 min @ 75% (75w)
• Single leg 7:30 min @ 60% (60w)
• 3X
  • 1 min @ 120% (120w)
  • Rest 4 min @ 75% (75w)
• 7:30 min @ 60% (60w)
• Rest 5 min @ 60-40% (60-40w)