Over-under cycling workouts that alternate power just below and just above FTP, from sweet spot versions to long 2 x 20 min blocks with hard overs.
10 workouts
3 min at 80-85% FTP, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP), 5 min easy spin, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP), 5 min easy spin, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP)
3 min at 80-85% FTP, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
2 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 3 min easy spin, 2 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
3 min at 80-85% FTP, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
3 min at 80-85% FTP, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP), 5 min easy spin, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP), 5 min easy spin, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP)
1 min at 98-102% FTP, 3 min easy spin, 4 × (1 min at 112-118% FTP, 7 min at 95-98% FTP, 4 min easy spin)
1 min at 80-85% FTP, 2 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
3 min at 80-85% FTP, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)
1 min at 98-102% FTP, 3 min easy spin, 3 × (3 min at 94-96% FTP, 2 min at 107-109% FTP), 4 min easy spin, 3 × (3 min at 94-96% FTP, 2 min at 107-109% FTP), 4 min easy spin, 3 × (3 min at 94-96% FTP, 2 min at 107-109% FTP)
3 min at 80-85% FTP, 4 × (4 min at 94-96% FTP, 1 min at 109-111% FTP), 8 min easy spin, 4 × (4 min at 94-96% FTP, 1 min at 109-111% FTP)
Over-unders alternate a power just below threshold with a power just above it, without a break in between. The classic split is two minutes at 95% of FTP and one minute at 105%, repeated for nine to 15 minutes. The unders are not recovery. They are hard enough that you keep working while your body deals with the extra fatigue from the overs, and that is the point of the format.
The pattern reflects real riding. Climbs steepen and ease, the pace in a group surges and settles, and on rolling roads the power rarely holds steady. Over-unders train you to handle these changes around threshold and to recover while still riding hard. They suit riders preparing for road races, gravel events, hilly sportives and time trials on rolling courses.
Over-unders belong in the build and peak phases, once threshold work is familiar. One session per week is enough, with easy days around it. Progress one variable at a time, for example longer blocks, higher overs or shorter recoveries between blocks. An overestimated FTP turns every under into an over, so check your setting if the first block already feels out of reach.
To choose a workout, start with the sweet spot or nine-minute versions if the format is new. Intermediate riders can move to criss-cross blocks, fast starts and seated and standing variations. Advanced riders ride 12 to 20 minute blocks and overs of 108 to 110%.
Over-unders are continuous blocks that switch between a power just below FTP, the under, and a power just above it, the over. A common version is two minutes at 95% and one minute at 105%, repeated three or four times per block. They train you to keep working at threshold while recovering from short efforts above it.
ERG mode works well for the classic format with one to three minute changes, because it holds both power levels precisely. For short surges of 30 seconds or less, many trainers react too slowly in ERG mode, and resistance or slope mode feels more natural. Outdoors, a long climb or a quiet road with a steady gradient works well.
Harder than you would like. At 90 to 95% of FTP the unders feel like solid work on their own, and after an over they feel close to threshold. They should still let your breathing settle a little. If your breathing never settles and the overs keep getting harder to reach, lower both targets or check your FTP.