Over-Unders 2 x 9 min at 95 and 105%
Two nine-minute blocks of the classic over-under, two minutes at 95% and one minute at 105% of FTP, a short first session in this format.
- Duration
- 48 min
- Effort
- 46
- Level
- Beginner
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Under, 95%, keep working | 2 min | 94-96% FTP87-93% HRmax |
| 3.2 | IntervalThreshold Over, 105%, shift one gear | 1 min | 104-106% FTP87-93% HRmax |
| 4 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 3 ×Repeat these steps | |||
| 5.1 | IntervalThreshold Under, 95%, keep working | 2 min | 94-96% FTP87-93% HRmax |
| 5.2 | IntervalThreshold Over, 105%, shift one gear | 1 min | 104-106% FTP87-93% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
The classic over-under alternates two minutes at 95% of FTP with one minute at 105%. The unders are just below threshold, so they are not real recovery, and the overs are just above it, so they add a little fatigue each time. Learning to ride the under while the legs still feel the over is the point of the session.
Warm up for 15 minutes. Ride two blocks of nine minutes, each with three rounds of under and over, and recover for five minutes of easy spinning between. Keep the changes smooth, shift rather than change cadence, and stay seated. Eighteen minutes of work keep the session short, so focus on precise pacing.
It suits riders new to the classic format who already have some threshold experience. Add a third block next time, then lengthen the blocks to 12 minutes. If the overs fail, check whether your FTP is set too high.
Tips
- Treat the unders as work, not recovery.
- Check your FTP setting if the overs feel out of reach.
- Keep the changes smooth by shifting one gear.
Good forFTPRoad race
Season phaseBuild