RideThreshold
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
- 1h40
- 1:00:00
- EliteDifficulty 5 of 5 — Elite
What we typed
Warm up 15 min building from 50% to 75% FTP. Block: 4 × (3 min at 90–95% FTP, 2 min at 105–110% FTP), then 5 min easy at 50% FTP. Do the block 3 times. Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Rep
Easy
At 50% FTP
Rep
Rep
Easy
At 50% FTP
Rep
Rep
Easy
At 50% FTP
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 90–95% FTP
- 105–110% FTP
- 49–52% FTP
About this session
What it trains
Advanced lactate tolerance: sustained threshold with repeated overs.
Who it's for
Experienced racers late in a threshold block.
Related workouts
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
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