Fitness
Over-Under Cycling Intervals
Over-under cycling intervals alternate short surges above FTP with dips just below it to mimic race surges and sharpen lactate handling.
Over-under cycling intervals alternate brief surges above functional threshold power with slightly sub-threshold riding—classic blocks like two minutes over, two minutes under, repeated. They mimic crit surges and teach lactate clearance without full sprint recovery.
Sessions are demanding; place them after a base of zone 2 and limit weekly count.
Common questions
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Who should use over-under intervals?
Riders with crit, road race, or group-ride surges benefit most; beginners should build aerobic base before frequent over-unders.
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How hard should the over segment be?
Often 105–120% FTP for one to three minutes—hard but not an all-out sprint—then settle just under threshold for the under segment.
Related terms
Put Over-Under Cycling Intervals into practice
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