Over/Under Intervals

Managing transitions between under and over FTP

Warm Up

15 min. progressive effort

Main Set

6 rounds of 5 mins of the following:

2 min at 95% FTP, 2 min at 105% FTP, 1 min at 90% FTP

with 5 min zone two between rounds

Cool Down

10 min easy spin

Coach's Tips: Manage the effort each round and try to stay consistent. Feel free to adjust the number of rounds if you’re short on time or increase the duration of the intervals if you’re looking for a challenge.