Over-Unders 3 x 9 min
Three nine-minute blocks alternating two minutes at 95% and one minute at 105% of FTP, a standard over-under session for the build phase.
- Duration
- 1 h 02 min
- Effort
- 63
- Level
- Intermediate
- 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 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 3 ×Repeat these steps | |||
| 7.1 | IntervalThreshold Under, 95%, keep working | 2 min | 94-96% FTP87-93% HRmax |
| 7.2 | IntervalThreshold Over, 105%, shift one gear | 1 min | 104-106% FTP87-93% HRmax |
| 8 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Three blocks of nine minutes give 27 minutes of over-under work, enough to train lactate tolerance and pace changes around threshold without the cost of longer blocks. It is a practical regular session in a build phase for road racing, gravel and hilly sportives.
Warm up for 15 minutes with a few minutes at tempo. Each block has three rounds of two minutes at 95% and one minute at 105% of FTP. Recover with five minutes of easy spinning between blocks. Stay seated, shift one gear for each change and keep the cadence steady. The third block will feel much harder than the first, which shows the fatigue the format is meant to build.
It suits intermediate riders who completed 2 x 9 minutes. Progress to 3 x 12 minutes, or raise the overs to 108%.
Tips
- Hold the under at 95% even when the over has just ended.
- Keep the cadence the same in both parts.
- Progress one variable at a time, either block length or over power.
Good forRoad raceGravelGran fondo
Season phaseBuild