Workout overview

Duration: 1h 32m

Stress points: 111

Zone distribution

Z1: 32m

Z2: 3m

Z3: 24m

Z4: 32m

Z5: 1m

Z6: -

34%
4%
26%
35%
1%
0%

Today's workout is a very famous 'Over - Under' session, where we repeatedly ride over and under our threshold.

We will complete 2 x 28 minute blocks, each alternating between 3 minutes 'over' Zone 3 (80% of FTP) and 4 minutes 'under' Zone 4 (102% of FTP).

Critically, both the under and over sections are to be completed at a cadence slightly lower than 'standard', at 70rpm. This is to give the session a strength endurance focus - ensuring we get used to producing not only high power, but also high crank torque, to support us in those sections of a mountain bike race where we have to momentarily freewheel, and are asked to produce huge crank torque from 0rpm!

We stimulate acidosis during the 'over' efforts, and we are then trying to recover, while still producing a moderate effort during the 'under' phase. Think of the 'over' as a technical part of a climb, while the under is climbing on a fire road or through a field!

✓ Available in Zwift More workouts like this

  • Workout 1

    1h 3m | 58 SP

  • Workout 2

    1h 4m | 76 SP

  • Workout 3

    1h | 65 SP

  • Workout 4

    1h 3m | 83 SP

  • Workout 5

    1h 13m | 82 SP

  • Workout 6

    1h 9m | 109 SP

  • Workout 7

    1h 14m | 100 SP

  • Workout 8

    1h 17m | 93 SP

  • Workout 9

    1h 33m | 109 SP

  • Workout 10

    1h 25m | 97 SP

  • Workout 11

    1h 41m | 92 SP

  • Workout 12

    1h 32m | 111 SP

  • Workout 13

    1h 13m | 91 SP

  • Workout 14

    1h 12m | 77 SP

  • Workout 15

    1h 20m | 95 SP

  • Workout 16

    1h 22m | 88 SP

Similar workouts

  • Workout 13

    1h 13m | 91 SP

  • Workout 7

    1h 14m | 100 SP

  • Cruise Intervals #5

    1h 4m | 82 SP

  • Workout 5

    1h 13m | 82 SP

  • Strength 1

    1h | 81 SP

  • Bricolage

    2h | 128 SP

  • 1. Varying Threshold

    1h 11m | 77 SP

  • 1. Threshold Scatter

    1h 11m | 75 SP

  • SST (Med)

    1h 25m | 104 SP

  • Workout 4

    1h 3m | 83 SP

  • Workout 9

    1h 33m | 109 SP

  • 6. Threshold #5

    59m | 72 SP