Over-Unders 3 x 15 min at 95 and 108%
Three 15 minute blocks alternating three minutes at 95% and two minutes at 108% of FTP, a demanding over-under session for experienced riders.
- Duration
- 1 h 18 min
- Effort
- 93
- Level
- Advanced
- 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 | 11 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalThreshold Short threshold opener | 1 min | 98-102% FTP87-93% HRmax |
| 3 | RecoveryRecovery Easy before the first block | 3 min | 40-55% FTP50-65% HRmax |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Under, 95%, keep working | 3 min | 94-96% FTP87-93% HRmax |
| 4.2 | IntervalVO2max Over, 108%, seated or standing | 2 min | 107-109% FTP92-98% HRmax |
| 5 | RecoveryRecovery Easy spin, recover | 4 min | 40-55% FTP50-65% HRmax |
| 3 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Under, 95%, keep working | 3 min | 94-96% FTP87-93% HRmax |
| 6.2 | IntervalVO2max Over, 108%, seated or standing | 2 min | 107-109% FTP92-98% HRmax |
| 7 | RecoveryRecovery Easy spin, recover | 4 min | 40-55% FTP50-65% HRmax |
| 3 ×Repeat these steps | |||
| 8.1 | IntervalThreshold Under, 95%, keep working | 3 min | 94-96% FTP87-93% HRmax |
| 8.2 | IntervalVO2max Over, 108%, seated or standing | 2 min | 107-109% FTP92-98% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Longer overs at a higher power make this one of the harder sessions in the over-under category. Each 15 minute block has three rounds of three minutes at 95% and two minutes at 108% of FTP. The two minute overs build noticeable fatigue, and the three minute unders demand that you keep working while you recover from it.
Warm up for 15 minutes with a short threshold effort. Recover for four minutes between the blocks, which is shorter than in the other over-under sessions. Stay seated through the unders, and stay seated or stand for the overs as you would on a climb. If the overs in the third block drop below 105%, end the session there.
It suits advanced riders preparing for hilly road races and long climbs with changes of pace. Ride it in the build phase after 3 x 12 minutes at 95 and 105%.
Tips
- End the session if the overs in the third block drop below 105%.
- Use the four minute recoveries fully, with very easy spinning.
- Fuel with a carbohydrate drink throughout.
Good forRoad raceGran fondo
Season phaseBuildPeak