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# OVER-UNDERS

THRESHOLD · 55 MIN

Over-Unders: each step's target, by time

LENGTH 55 MIN

LOAD 67

STEPS 23

HARDEST Z5

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

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
2. SET ONE 3 × (2 MIN AT 95 % · 90 RPM, 1 MIN AT 108 % · 95 RPM)
3. REST 5 MIN AT 55 %
4. SET TWO 3 × (2 MIN AT 95 % · 90 RPM, 1 MIN AT 108 % · 95 RPM)
5. REST 5 MIN AT 55 %
6. SET THREE 3 × (2 MIN AT 95 % · 90 RPM, 1 MIN AT 108 % · 95 RPM)
7. COOL-DOWN 6 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 21 MIN
- Z2 ENDURANCE 7 MIN
- Z4 THRESHOLD 18 MIN
- Z5 VO2 MAX 9 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](https://pedalmania.cc/workouts/over-unders/files/zwo) [.ERG](https://pedalmania.cc/workouts/over-unders/files/erg) [.MRC](https://pedalmania.cc/workouts/over-unders/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/over-unders