FTP Over-Unders 3 x 9 min
Three 9 minute blocks that switch between 2 minutes just below FTP and 1 minute just above it, to practice holding power around threshold.
- Duration
- 58 min
- Distance
- 11.2 kmestimated
- Effort
- 69
- Level
- Advanced
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Under, just below FTP | 2 min | 94-98% threshold pace85-89% HRmax92-95% FTP |
| 2.2 | IntervalThreshold Over, just above FTP | 1 min | 98-102% threshold pace88-92% HRmax104-107% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalSweet spot Under, just below FTP | 2 min | 94-98% threshold pace85-89% HRmax92-95% FTP |
| 4.2 | IntervalThreshold Over, just above FTP | 1 min | 98-102% threshold pace88-92% HRmax104-107% FTP |
| 5 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 6.1 | IntervalSweet spot Under, just below FTP | 2 min | 94-98% threshold pace85-89% HRmax92-95% FTP |
| 6.2 | IntervalThreshold Over, just above FTP | 1 min | 98-102% threshold pace88-92% HRmax104-107% FTP |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Over-unders switch between an effort just below threshold and one just above it. In this version the targets are power, which makes every change exact and immediate. Each 9 minute block repeats 2 minutes at about 93 percent of FTP and 1 minute at about 105 percent three times.
Warm up for 15 minutes. Change the power within the first few steps of each section and settle quickly. The overs build fatigue, and the unders ask you to keep a strong rhythm while you recover from them. Jog easily for three minutes between the blocks and cool down for ten minutes.
It suits experienced runners who know their FTP and have run steady threshold sessions such as 2 x 15 minutes at FTP. Use it once a week or every ten days in the build or peak phase. Progress to four blocks, or extend each block to 12 minutes.
Tips
- Set the watch to show lap power, so each section shows its own average.
- Keep the overs controlled, 105 percent of FTP is not a sprint.
- If you cannot hold the power in the last block, run two blocks next time and add the third later.
Good forFTP10kHalf marathon
Season phaseBuildPeak