Anaerobic

Under-Over Threashold Training

  • Cycling
  • 1h 18mTime
  • 113Stress
  • 0.93Intensity
  • 225Popularity

About this workout

This under-over threshold workout features intense 60-second efforts at 120% FTP followed by short recoveries, designed to build your kick for closing gaps and boosting lactate tolerance. Perfect for sharpening your punch on race day or during gnarly group rides, this session will push your limits and enhance your anaerobic capacity.

petrakis.petros

Workout structure

  • 5 min @ 40% (40w)
  • 1 min @ 70% (70w)
  • 1 min @ 40% (40w)
  • 1 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 1 min @ 90% (90w)
  • 1 min @ 40% (40w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 6X
    • 1 min @ 80% (80w)
    • 1 min @ 100% (100w)
  • 2 min @ 40% (40w)
  • 6X
    • 1 min @ 80% (80w)
    • 1 min @ 120% (120w)
  • 2 min @ 40% (40w)
  • 6X
    • 1 min @ 90% (90w)
    • 1 min @ 110% (110w)
  • 2 min @ 40% (40w)
  • 6X
    • 1 min @ 100% (100w)
    • 1 min @ 110% (110w)
  • 2 min @ 40% (40w)
  • 4X
    • 30 sec @ 150% (150w)
    • 30 sec @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 5 min @ 40% (40w)