Structured Workout Library by Tredict
Plan
EN

Cycling · Over-Under

30 min Over-Unders 2 x 6 min

A 30 minute trainer session with two short over-under blocks at 95 and 105% of FTP, for days with little time that still call for threshold work.

Duration
30 min
Effort
29
Level
Intermediate
Focus zone
Threshold

Workout profile

FTP

Steps

Target

Targets relative to your threshold values. Enter your values to see absolute numbers.

# Step Length Target
1 Warm-upEndurance Steady ramp, short warm-up 9 min 45 → 75% FTP
2 ×Repeat these steps
2.1 IntervalThreshold Under, 95%, keep working 2 min 94-96% FTP
2.2 IntervalThreshold Over, 105%, shift one gear 1 min 104-106% FTP
3 RecoveryRecovery Easy spin, recover 3 min 40-55% FTP
2 ×Repeat these steps
4.1 IntervalThreshold Under, 95%, keep working 2 min 94-96% FTP
4.2 IntervalThreshold Over, 105%, shift one gear 1 min 104-106% FTP
5 Cool-downRecovery Easy spin, let the legs settle 6 min 65 → 45% FTP

About this workout

Short sessions benefit from formats that give a strong stimulus in little time. Two six-minute over-under blocks, each with two rounds of two minutes at 95% and one minute at 105% of FTP, provide 12 minutes of threshold-level work in a 30 minute session.

The warm-up is a nine minute ramp up to 75% of FTP. Because it is short, ride the first under at the lower end and let the heart rate catch up. Recover with three minutes of easy spinning between blocks and cool down for six minutes.

It suits intermediate riders who know the over-under format and need a quick weekday option. It works well as a second, shorter threshold session in a week that already contains a long one. If the legs feel flat, ride both blocks steady at sweet spot instead.

Tips

  • Ride the first under at the lower end because the warm-up is short.
  • Prepare bottle, fan and towel before you start.
  • Switch to steady sweet spot if the legs feel flat.

Good forFTPIndoor

Season phaseBuild

Over-Under

Over-Unders 3 x 9 min

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)

1 h 02 min Intermediate Threshold
Over-Under

Over-Start Threshold 4 x 8 min

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 h 13 min Intermediate Threshold
Over-Under

Seated and Standing Over-Unders 4 x 9 min

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)

1 h 16 min Intermediate Threshold
Over-Under

Over-Unders 2 x 9 min at 95 and 105%

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)

48 min Beginner Threshold