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Threshold
Over-Unders 3×9
Three 9-minute blocks alternating 2 minutes under and 1 minute over FTP.
- Duration
- 55 min
- TSS
- 67
- IF
- 0.85
- Difficulty
- Hard
- Steps
- 24
Power profile
FTP 100%
125%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 2:00 | 95% |
| 5 | Work | 12:00 | 1:00 | 106% |
| 6 | Work | 13:00 | 2:00 | 95% |
| 7 | Work | 15:00 | 1:00 | 106% |
| 8 | Work | 16:00 | 2:00 | 95% |
| 9 | Work | 18:00 | 1:00 | 106% |
| 10 | Recovery | 19:00 | 5:00 | 55% |
| 11 | Work | 24:00 | 2:00 | 95% |
| 12 | Work | 26:00 | 1:00 | 106% |
| 13 | Work | 27:00 | 2:00 | 95% |
| 14 | Work | 29:00 | 1:00 | 106% |
| 15 | Work | 30:00 | 2:00 | 95% |
| 16 | Work | 32:00 | 1:00 | 106% |
| 17 | Recovery | 33:00 | 5:00 | 55% |
| 18 | Work | 38:00 | 2:00 | 95% |
| 19 | Work | 40:00 | 1:00 | 106% |
| 20 | Work | 41:00 | 2:00 | 95% |
| 21 | Work | 43:00 | 1:00 | 106% |
| 22 | Work | 44:00 | 2:00 | 95% |
| 23 | Work | 46:00 | 1:00 | 106% |
| 24 | Cool-down | 47:00 | 8:00 | 60 → 40% |