Over/Under Cycling Intervals

Alternate above and below threshold to build lactate clearance. AI-generated with precise power zones.

Generate an Over/Under Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Classic Over/Under

62 min
warmup (55-75% FTP)3× 2min 105% FTP / 2min recrecovery (40-55% FTP)3× 2min 105% FTP / 2min recrecovery (40-55% FTP)3× 2min 105% FTP / 2min reccooldown (40-55% FTP)

Zone Distribution

Z1 26%Z2 16%Z4 29%Z5 29%

Three sets of alternating 2-minute over and under segments teach your body to clear lactate while sustaining near-threshold power — the key skill for breakaways and sustained climbs.

Progressive Over/Under

63 min
warmup (55-75% FTP)3× 2min 100% FTP / 2min recrecovery (40-55% FTP)3× 2min 104% FTP / 2min recrecovery (40-55% FTP)3× 2min 108% FTP / 2min reccooldown (40-55% FTP)

Zone Distribution

Z1 27%Z2 16%Z3 10%Z4 29%Z5 18%

The over portions progressively increase from 100% to 108% FTP across sets, training your body to handle escalating intensity — mimics the demands of a race that gets harder as it goes on.

Generate an Over/Under Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions