Sweet Spot Over-Unders 3 x 12 min
Three 12 minute blocks alternating two minutes at 88% and one minute at 100% of FTP, a gentle first version of over-under intervals.
- Duration
- 1 h 11 min
- Effort
- 70
- Level
- Beginner
- Focus zone
- Sweet spot
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 |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalSweet spot Under, sweet spot, seated | 2 min | 88-90% FTP83-88% HRmax |
| 3.2 | IntervalThreshold Over, threshold, shift one gear | 1 min | 98-100% FTP87-93% HRmax |
| 4 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalSweet spot Under, sweet spot, seated | 2 min | 88-90% FTP83-88% HRmax |
| 5.2 | IntervalThreshold Over, threshold, shift one gear | 1 min | 98-100% FTP87-93% HRmax |
| 6 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalSweet spot Under, sweet spot, seated | 2 min | 88-90% FTP83-88% HRmax |
| 7.2 | IntervalThreshold Over, threshold, shift one gear | 1 min | 98-100% FTP87-93% HRmax |
| 8 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Over-unders alternate a power just below threshold with a power just above it, without a break. They train you to keep working while your body clears the lactate from the harder parts. This beginner version lowers both levels, so the under sits at sweet spot, 88 to 90% of FTP, and the over at threshold, 98 to 100%.
Warm up for 15 minutes. Each 12 minute block contains four rounds of two minutes under and one minute over. Change power smoothly by shifting one gear, and stay seated. Recover with five minutes of easy spinning between blocks. The first block should feel controlled. By the third, the overs will feel noticeably harder.
It suits riders who have done sweet spot and some threshold work and want to try over-unders. When it feels manageable, move on to the classic version at 95 and 105%.
Tips
- Shift one gear for each change instead of changing cadence.
- Stay seated for both the unders and the overs.
- Use resistance mode if ERG mode changes power too slowly.
Good forFTPGran fondo
Season phaseBaseBuild