I thought I'd share one of my favorite threshold workouts. It's called Over/Unders. I haven't written about this yet - because I haven't really written about anything lately - but I found out late last year that I have exercise-induced asthma. Being able to breathe has completely changed my training, and this workout is a prime example. It would trigger an asthma attack and the workout would quickly spiral down the drain. But now that I have that under control, I'm loving this workout. It's tough, but time goes quickly and you get a pretty good bang for your buck in terms of getting in a lot of work in a fairly short period of time.
Warm up (15-25 minutes)
In the warm up I include a 5' effort building from 70% to 100% of FTP. Then I ride easy for a bit and then do 3x30" (30") at 100-120% of FTP. Then I ride easy for a few minutes and start the main set.
Main Set (55 minutes)
3x [3x (3' @ 90-95% of FTP, 2' @ 105-110% of FTP)]
5' Easy between intervals
So the main set is basically three 15-minute intervals where you alternate 3 minutes at 90-95% of FTP and 2 minutes at about 105% of FTP. You should end each interval with an average power around threshold. Bouncing back and forth above and below threshold really breaks up the intervals and makes time go quickly.
|Here's what it looks like. Yellow is power.|