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RideThreshold

Threshold Over-Unders

3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP

Time
1h16
Hard
36:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min building from 50% to 75% FTP. Set: 4 × (2 min at 95% FTP, 1 min at 105% FTP), then 5 min easy at 50% FTP. Do the set 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 own

The session

11 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
4×2 min

Rep

2 min92–98% FTPZ4

Rep

1 min102–108% FTPZ4

Easy

5 min49–52% FTPZ1
4×2 min

Rep

2 min92–98% FTPZ4

Rep

1 min102–108% FTPZ4

Easy

5 min49–52% FTPZ1
4×2 min

Rep

2 min92–98% FTPZ4

Rep

1 min102–108% FTPZ4

Easy

5 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

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
92–98% FTP
102–108% FTP
49–52% FTP

Scaled version

2 × 9 minutes.

Build the scaled version in Forge

About this session

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.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.