Cycling · Threshold
LONG OVER-UNDERS
3 × 20 min alternating 90–95% and 105–110% FTP
WHAT IT TRAINS
Advanced lactate tolerance: sustained threshold with repeated overs.
WHO IT'S FOR
Experienced racers late in a threshold block.
HOW TO DO IT
- 01Warm up 15 minutes.
- 023 × 20 minutes alternating 3 minutes at 90–95% FTP and 2 minutes at 105–110% FTP, 5 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
2 × 15 minutes.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING1h 40min
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/long-over-unders
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL3 minTarget: 90-95% FTP
INTERVAL2 minTarget: 105-110% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy at 50% FTP.
INTERVAL3 minTarget: 90-95% FTP
INTERVAL2 minTarget: 105-110% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy at 50% FTP.
INTERVAL3 minTarget: 90-95% FTP
INTERVAL2 minTarget: 105-110% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy at 50% FTP.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingThresholdDifficulty 4 of 5 — Very hard
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
1 h 15 - CyclingThresholdDifficulty 4 of 5 — Very hard
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
1 h 15 - CyclingRace simulationDifficulty 5 of 5 — Elite
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
1 h 20
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