Over & Under. A great session for indoor training.
These Over and Under intervals are a lactate threshold workout with surges or accelerations to simulate the racing demands of taking a turn at the front or being in a breakaway. As an indoor workout, it’s very engaging as you keep changing the intensities. Recommendation for this type of session:
- Ensure you have tested your for FTP/FTHR recently in order to have accurate training zones.
- The shift in intensity is subtle, don’t jump or accelerate too quickly.
- Keep your pedal stroke smooth and at a comfortable cadence for you to hit the numbers.
WARM-UP
10 minutes increasing from Zone 1 to Zone 3 (50 to 85% of our FTP/FTHR)
VO₂
1 minute at Zone 5 to activate (120% of FTP/FTHR)
ZONE 2
5 minutes (70% of our FTP/FTHR)
OVER & UNDER
3 sets of 10 minutes alternating 30 seconds at 110% of FTP/FTHR followed by 30 seconds at 90% of FTP/FTHR, 5 minutes recovery between sets.
COOL DOWN
10 minutes (50% of our FTP/FTHR)
Total time: 1h 06 minutes
Matteo Cigala
Founder & Head Coach