Structured Workout Library by Tredict
Plan
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Cycling · Over-Under

Long Over-Unders 2 x 20 min

Two 20 minute blocks of four minutes at 95% and one minute at 110% of FTP, long over-unders that prepare for sustained climbs with surges.

Duration
1 h 13 min
Effort
82
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 4 min 94-96% FTP
3.2 IntervalVO2max Over, 110%, seated or standing 1 min 109-111% FTP
4 RecoveryRecovery Easy spin, eat and drink 8 min 40-55% FTP
4 ×Repeat these steps
5.1 IntervalThreshold Under, 95%, keep working 4 min 94-96% FTP
5.2 IntervalVO2max Over, 110%, seated or standing 1 min 109-111% FTP
6 Cool-downRecovery Easy spin, let the legs settle 10 min 65 → 45% FTP

About this workout

Twenty minute over-under blocks combine the length of a classic threshold interval with the pace changes of a race climb. Each block has four rounds of four minutes at 95% of FTP and one minute at 110%. The long unders give you time to settle, but they are still close to threshold, so the overs keep adding fatigue.

Warm up for 15 minutes with a few minutes at tempo. Ride the first block carefully, without overshooting the overs. Recover with eight minutes of easy spinning, food and drink. Ride the second block at the same targets. Stay seated in the unders and choose seated or standing for the overs.

It suits advanced riders preparing for mountain events, long climbs in road races or hilly time trials. Ride it in the build phase after you have completed 2 x 20 minutes at threshold.

Tips

  • Hold back on the overs in the first block.
  • Eat and drink in the eight minute recovery.
  • Ride the overs standing if that is how you climb in races.

Good forGran fondoRoad raceTime trial

Season phaseBuild

Over-Under

Over-Unders 3 x 12 min

3 min at 80-85% FTP, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 4 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)

1 h 11 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