Over/Under Threshold Efforts

HIIT

35 min

IF 0.60

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.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

35 min

Blocks

10

Intensity

0.60

Workout analysis

Session profile and interval structure.

warmup · 30%1 min

warmup · 40%2 min

warmup · 60%1 min

recovery · 40%2 min

Repeat 4 times

active · 110%1m 30s

active · 95%1m 30s

recovery · 30%2 min

Repeat 4 times

active · 110%1m 30s

active · 95%1m 30s

cooldown · 30%3 min

Training purpose

Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.

Useful when you want sessions that match tags such as Over Under, Threshold, HIIT, Endurance, GCN, video, GCN Training.

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