Threshold

3x10min over/under

  • Cycling
  • 50mTime
  • 67Stress
  • 0.90Intensity
  • 235Popularity

About this workout

This workout focuses on over/unders, with 3 sets of 4 × 2 min at 95% FTP to sharpen your threshold power and improve your ability to push through tough efforts. Perfect for fine-tuning your performance in time trials or group rides where maintaining pace while responding to surges is key.

kristianberge

Workout structure

  • 3 min @ 60% (60w)
  • 3X
    • 1 min @ 80% (80w) 110 rpm
    • Rest 1 min @ 60% (60w)
  • 2 min @ 60% (60w)
  • 4X
    • 30 sec @ 115% (115w)
    • Rest 2 min @ 95% (95w)
  • 2 min @ 50% (50w)
  • 4X
    • 30 sec @ 115% (115w)
    • Rest 2 min @ 95% (95w)
  • 2 min @ 50% (50w)
  • 4X
    • 30 sec @ 115% (115w)
    • Rest 2 min @ 95% (95w)
  • 5 min @ 60% (60w)