Descending Over-Unders
60 min · 56-68 TSS · IF 0.77 · 90-110% FTP · Zone 4-5 (Threshold/VO2max)
What this workout does
Over-under blocks that shrink as you go - four rounds, then three, then two. As the blocks get shorter, the surges feel sharper, so you finish strong rather than fading.
Alternating 90-95% FTP with 1-minute pushes at 105-110% FTP trains lactate clearance under continuous load. The shrinking block structure lets you hold surge quality deep into the session even as fatigue builds. A strong race-preparation stimulus for riders who fade when accelerations keep coming.
How to ride it
Indoor / trainer
Warm up 15min. Three over-under blocks of 4, 3, then 2 rounds of (2min at 90-95% FTP + 1min at 105-110% FTP), with 5min easy between blocks. Cool down 10min.
Outside
Ride this on a flat, open road. Hold 90-95% FTP and push to 105-110% FTP for the 1-minute overs. Each block is shorter than the last - use that to keep the overs honest all the way to the final round.
Workout structure (60 min)
- Warm-up 15m 55% 4x - Under 2m 93% - Over 1m 108% - 5m 55% 3x - Under 2m 93% - Over 1m 108% - 5m 55% 2x - Under 2m 93% - Over 1m 108% - Cool-down 10m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
Related cycling workouts
Classic 2x20
70-95 min · 69-84 TSS
The gold standard for building threshold power. Two sustained efforts that challenge your body to adapt at the intensity where fitness gains are greatest.
3x10 Threshold
50-70 min · 43-53 TSS
Three focused threshold efforts with generous recovery. Shorter intervals make it easier to hold good form and target power.
4x8 Threshold
56-85 min · 66-81 TSS
Four solid efforts at threshold. The shorter duration lets you hit the power target precisely - quality over quantity.
Over-Unders
46-77 min · 57-69 TSS
Alternating above and below threshold teaches your body to clear lactate while maintaining power - a crucial ability for racing and hard group rides.
Hill Repeats — Threshold
57-81 min · 49-59 TSS
Find a 3-5 minute climb and ride it at threshold. Climbing adds resistance naturally - a simple, effective way to build power outdoors.
Sweet Spot Intervals
65-85 min · 54-66 TSS
Classic sweet spot work to push your threshold higher. Challenging but sustainable - the most efficient intensity for building FTP.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
