Structured Workout Library by Tredict
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Cycling · Over-Under

Seated and Standing Over-Unders 4 x 9 min

Four nine-minute over-under blocks with seated unders at 95% and standing overs at 105% of FTP, practicing the rhythm of a climb with steep ramps.

Duration
1 h 16 min
Effort
77
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 Cadence
1 Warm-upEndurance Easy spin, build gradually 12 min 45 → 70% FTP
2 IntervalTempo Short standing effort, relaxed 1 min 80-85% FTP 65-75 rpm
3 RecoveryRecovery Easy spin, recover 2 min 40-55% FTP
3 ×Repeat these steps
4.1 IntervalThreshold Seated under, 95% 2 min 94-96% FTP 80-90 rpm
4.2 IntervalThreshold Stand, 105%, smooth rhythm 1 min 104-106% FTP 65-75 rpm
5 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
3 ×Repeat these steps
6.1 IntervalThreshold Seated under, 95% 2 min 94-96% FTP 80-90 rpm
6.2 IntervalThreshold Stand, 105%, smooth rhythm 1 min 104-106% FTP 65-75 rpm
7 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
3 ×Repeat these steps
8.1 IntervalThreshold Seated under, 95% 2 min 94-96% FTP 80-90 rpm
8.2 IntervalThreshold Stand, 105%, smooth rhythm 1 min 104-106% FTP 65-75 rpm
9 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
3 ×Repeat these steps
10.1 IntervalThreshold Seated under, 95% 2 min 94-96% FTP 80-90 rpm
10.2 IntervalThreshold Stand, 105%, smooth rhythm 1 min 104-106% FTP 65-75 rpm
11 Cool-downRecovery Easy spin, let the legs settle 10 min 65 → 45% FTP

About this workout

On a climb, steeper ramps often bring you out of the saddle, and the flatter parts let you sit down again without easing off. This session builds that rhythm into the classic over-under format. The two minute unders at 95% of FTP are ridden seated at 80 to 90 rpm, and the one minute overs at 105% are ridden standing at 65 to 75 rpm.

Warm up for 15 minutes with a short standing effort. In each block, shift up one or two gears before you stand so the cadence drops naturally. Keep the upper body relaxed and the movement smooth. When you sit down, shift back and settle at 95%. Recover with five minutes of easy spinning between blocks.

It suits intermediate riders preparing for hilly sportives and road races. On a trainer, standing feels more stable at a lower cadence and with a slightly harder gear.

Tips

  • Shift up one or two gears just before you stand.
  • Keep the hands relaxed on the hoods while standing.
  • Sit down smoothly and settle at 95% within a few strokes.

Good forGran fondoRoad race

Season phaseBuild

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

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

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