Cycling · Threshold
THRESHOLD OVER-UNDERS
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
WHAT IT TRAINS
Clearing lactate while still working hard — surviving surges and recovering at threshold.
WHO IT'S FOR
Road racers and riders who have done steady threshold work.
HOW TO DO IT
- 01Warm up 15 minutes.
- 0212 minutes alternating 2 minutes at 95% FTP and 1 minute at 105% FTP.
- 035 minutes easy. Repeat for 3 sets.
- 04Cool down 10 minutes.
SCALED VERSION
2 × 9 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 16min
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/threshold-over-unders
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL2 minTarget: 92.15-97.85% FTP
INTERVAL1 minTarget: 101.85-108.15% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
INTERVAL2 minTarget: 92.15-97.85% FTP
INTERVAL1 minTarget: 101.85-108.15% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
INTERVAL2 minTarget: 92.15-97.85% FTP
INTERVAL1 minTarget: 101.85-108.15% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingThresholdDifficulty 4 of 5 — Very hard
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
1 h 15 - CyclingThresholdDifficulty 5 of 5 — Elite
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
1 h 40 - CyclingRace simulationDifficulty 3 of 5 — Hard
Surge and Settle
5–8 × (1 min at 120% → 4 min at 90% FTP), continuous
1 h 10
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