Workouts / HIIT
HIIT
Over/Under Threshold Efforts
A 35-minute HIIT workout featuring two sets of over/under intervals. Each set consists of four 90-second 'over' efforts alternating with 90-second 'under' efforts to replicate race conditions and improve endurance.
Duration35:00
TSS61
IF1.02
Blocks10
Time35:00
TSS61
IF1.02
Profile
Targets in % FTP
100%50%0%
0:0017:3035:00
Z2 29% · 10 minZ4 37% · 13 minZ6 34% · 12 min
Intervals
10 blocksZ2
Warm-up
1:0065%Z2
Warm-up
2:0075%Z4
Warm-up
1:0092%Z2
Warm-up
2:0075%Repeat 4×
Z6
Interval
1:30125%Z4
Interval
1:30100%Z2
Recovery
2:0065%Repeat 4×
Z6
Interval
1:30125%Z4
Interval
1:30100%Z2
Cool-down
3:0065%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
Over UnderThresholdHIITEnduranceGCNvideoGCN Training
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