Threshold Under/Overs

• Cycling
• 1h 25mTime
• 104Stress
• 0.85Intensity
• 145Popularity

About this workout

This workout features a challenging over/under main set that alternates between efforts at 110% FTP and recoveries, designed to push your aerobic threshold and develop your capacity for sustained power. Perfect for sharpening your performance in time trials and race conditions, this session will build your resilience and prepare you to tackle those tough moments when the pace picks up.

Workout structure

• 5 min @ 45% (45w)
• 2 min @ 55% (55w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 1:30 min @ 85% (85w)
• 30 sec @ 100% (100w)
• 2 min @ 45% (45w)
• 2X
  • 6 sec @ 105% (105w)
  • 1 min @ 45% (45w)
• 6 sec @ 105% (105w)
• 2:42 min @ 45% (45w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 5X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 10 min @ 45% (45w)