Structured Workout Library by Tredict
Plan
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Cycling · Over-Under

Over-Unders 3 x 12 min

Three 12 minute over-under blocks at 95 and 105% of FTP, 36 minutes of work around threshold for riders who handle 3 x 9 minutes well.

Duration
1 h 11 min
Effort
77
Level
Advanced
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 Easy spin, build gradually 12 min 45 → 70% FTP
2 IntervalTempo Short tempo to wake the legs 3 min 80-85% FTP
4 ×Repeat these steps
3.1 IntervalThreshold Under, 95%, keep working 2 min 94-96% FTP
3.2 IntervalThreshold Over, 105%, shift one gear 1 min 104-106% FTP
4 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
4 ×Repeat these steps
5.1 IntervalThreshold Under, 95%, keep working 2 min 94-96% FTP
5.2 IntervalThreshold Over, 105%, shift one gear 1 min 104-106% FTP
6 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
4 ×Repeat these steps
7.1 IntervalThreshold Under, 95%, keep working 2 min 94-96% FTP
7.2 IntervalThreshold Over, 105%, shift one gear 1 min 104-106% FTP
8 Cool-downRecovery Easy spin, let the legs settle 10 min 65 → 45% FTP

About this workout

Lengthening the blocks from nine to 12 minutes adds a fourth round of under and over to each block. The extra round comes when lactate has already built up, so it is the hardest part of the session and the reason to ride it. Thirty-six minutes in total make this a solid build-phase session.

Warm up for 15 minutes with a few minutes at tempo. Ride each block as four rounds of two minutes at 95% and one minute at 105% of FTP, with five minutes of easy spinning between blocks. Keep the unders at 95% even when they feel like recovery, and avoid overshooting the overs early in the session.

It suits advanced riders in the build and peak phases. Ride it no more than once a week, with easy days around it. The next step is 3 x 15 minutes with longer overs.

Tips

  • Avoid overshooting the first overs.
  • Use a carbohydrate drink during the session.
  • Plan easy days before and after.

Good forRoad raceGran fondoGravel

Season phaseBuildPeak

Over-Under

Long Over-Unders 2 x 20 min

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)

1 h 13 min Advanced Threshold
Over-Under

Over-Unders 3 x 15 min at 95 and 108%

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)

1 h 18 min Advanced 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