Structured Workout Library by Tredict
Plan
EN

Cycling · Over-Under

Over-Start Threshold 4 x 8 min

Four eight-minute efforts that open with one minute at about 115% of FTP before settling at threshold, training recovery from a hard start.

Duration
1 h 13 min
Effort
72
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 Easy spin, build gradually 11 min 45 → 70% FTP
2 IntervalThreshold Short threshold opener 1 min 98-102% FTP
3 RecoveryRecovery Easy before the first effort 3 min 40-55% FTP
4 ×Repeat these steps
4.1 IntervalVO2max Fast start, firm but controlled 1 min 112-118% FTP
4.2 IntervalThreshold Settle at threshold, breathe 7 min 95-98% FTP
4.3 RecoveryRecovery Easy spin, recover 4 min 40-55% FTP
5 Cool-downRecovery Easy spin, let the legs settle 10 min 65 → 45% FTP

About this workout

Many hard efforts in racing start fast. A breakaway goes clear with a surge, a time trial starts a little too quickly, a climb begins with an acceleration. This session trains what comes next, settling at threshold while the legs are still burning from the start.

Warm up for 15 minutes, including a short threshold effort. Each block begins with one minute at 112 to 118% of FTP, then drops to 95 to 98% for seven minutes. The first minute at threshold after the start is the hard part, because breathing is still catching up. Recover with four minutes of easy spinning.

It suits intermediate and advanced riders in the build and peak phases. Riders new to the format can open with 30 seconds instead of a full minute. Riders who already handle it can extend the threshold part to ten minutes.

Tips

  • Make the opening minute firm but controlled, not a sprint.
  • Settle at threshold within a few pedal strokes.
  • Shorten the start to 30 seconds if the format is new.

Good forTime trialRoad raceCriterium

Season phaseBuildPeak

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 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

Threshold Criss-Cross 3 x 12 min

3 min at 80-85% FTP, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP), 5 min easy spin, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP), 5 min easy spin, 6 × (90 s at 92-94% FTP, 30 s at 103-107% FTP)

1 h 11 min Intermediate Sweet spot
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