Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
Collection
Race-Craft Cycling Workouts
Cycling sessions that rehearse a race: an attack you have to settle after, surges, crit-style microbursts, a breakaway, a chase, and over-unders that teach you to recover while still riding hard. Every target is a percentage of FTP.
The sessions
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
Sprint Sandwich
4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
Surge and Settle
5–8 × (1 min at 120% → 4 min at 90% FTP), continuous
Crit Microbursts
25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
Chase Intervals
3 × (1 min at 130% + 4 min at 100–105% FTP)
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