Threshold Over/Unders

• Cycling
• 1hTime
• 71Stress
• 0.84Intensity
• 86Popularity

About this workout

This workout features a classic over/under set that alternates between just above and below threshold, pushing your limits while enhancing your ability to sustain power during hard efforts. Perfect for simulating race scenarios or tough group rides, these intervals build the endurance needed for those critical moments when the road gets steep or the pace quickens.

Workout structure

• 10 min @ 50-81% (50-81w)
• 2 min @ 105% (105w)
• 2 min @ 50% (50w)
• 3X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 1 min @ 91% (91w)
• 2:30 min @ 50% (50w)
• 3X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 1 min @ 91% (91w)
• 2:30 min @ 50% (50w)
• 3X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 1 min @ 90% (90w)
• 2:30 min @ 50% (50w)
• 3X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 1 min @ 91% (91w)
• 2:30 min @ 51% (51w)
• 3X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 1 min @ 90% (90w)
• 2:30 min @ 50% (50w)
• 8:30 min @ 75-45% (75-45w)