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Threshold
Over-Unders 4×8
Four 8-minute blocks of 90 seconds under and 30 seconds over FTP.
- Duration
- 60 min
- TSS
- 73
- IF
- 0.86
- Difficulty
- Hard
- Steps
- 39
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 | 1:30 | 92% |
| 5 | Work | 11:30 | 0:30 | 110% |
| 6 | Work | 12:00 | 1:30 | 92% |
| 7 | Work | 13:30 | 0:30 | 110% |
| 8 | Work | 14:00 | 1:30 | 92% |
| 9 | Work | 15:30 | 0:30 | 110% |
| 10 | Work | 16:00 | 1:30 | 92% |
| 11 | Work | 17:30 | 0:30 | 110% |
| 12 | Recovery | 18:00 | 4:00 | 55% |
| 13 | Work | 22:00 | 1:30 | 92% |
| 14 | Work | 23:30 | 0:30 | 110% |
| 15 | Work | 24:00 | 1:30 | 92% |
| 16 | Work | 25:30 | 0:30 | 110% |
| 17 | Work | 26:00 | 1:30 | 92% |
| 18 | Work | 27:30 | 0:30 | 110% |
| 19 | Work | 28:00 | 1:30 | 92% |
| 20 | Work | 29:30 | 0:30 | 110% |
| 21 | Recovery | 30:00 | 4:00 | 55% |
| 22 | Work | 34:00 | 1:30 | 92% |
| 23 | Work | 35:30 | 0:30 | 110% |
| 24 | Work | 36:00 | 1:30 | 92% |
| 25 | Work | 37:30 | 0:30 | 110% |
| 26 | Work | 38:00 | 1:30 | 92% |
| 27 | Work | 39:30 | 0:30 | 110% |
| 28 | Work | 40:00 | 1:30 | 92% |
| 29 | Work | 41:30 | 0:30 | 110% |
| 30 | Recovery | 42:00 | 4:00 | 55% |
| 31 | Work | 46:00 | 1:30 | 92% |
| 32 | Work | 47:30 | 0:30 | 110% |
| 33 | Work | 48:00 | 1:30 | 92% |
| 34 | Work | 49:30 | 0:30 | 110% |
| 35 | Work | 50:00 | 1:30 | 92% |
| 36 | Work | 51:30 | 0:30 | 110% |
| 37 | Work | 52:00 | 1:30 | 92% |
| 38 | Work | 53:30 | 0:30 | 110% |
| 39 | Cool-down | 54:00 | 6:00 | 60 → 40% |