PEDAL MANIAMENU

< WORKOUTS

OVER-UNDERS

THRESHOLD · 55 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH55 MIN
LOAD67
STEPS23
HARDESTZ5

Threshold with surges: two minutes just under, one just over, three times a set.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
  2. SET ONE3 × (2 MIN AT 95 % · 90 RPM, 1 MIN AT 108 % · 95 RPM)
  3. REST5 MIN AT 55 %
  4. SET TWO3 × (2 MIN AT 95 % · 90 RPM, 1 MIN AT 108 % · 95 RPM)
  5. REST5 MIN AT 55 %
  6. SET THREE3 × (2 MIN AT 95 % · 90 RPM, 1 MIN AT 108 % · 95 RPM)
  7. COOL-DOWN6 MIN FROM 55 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY21 MIN
  • Z2ENDURANCE7 MIN
  • Z4THRESHOLD18 MIN
  • Z5VO2 MAX9 MIN

THE COACH SAYS

  • 12:00 Just under.
  • 14:00 Over. Hold it.
  • 21:00 Recover.
  • 26:00 Under.
  • 28:00 Over.
  • 40:00 The last set.
  • 42:00 Over.
  • 49:00 Done. Spin it out.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Over-Unders.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.