YourIntervalsThreshold Pro
Long Over-Unders
Four sets of over-unders for 90 minutes of high-quality threshold work.
022 min45 min68 min90 min
Duration1 h 30 min
DifficultyExtreme
TSS (est.)113
Intensity factor0.87
Workout structure
15 min 45→70 % + 4 × (4 × (2 min @ 95 % + 1 min @ 108 %) + 4 min @ 55 %) + 11 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP15 min
- 4 × repeat4 × (2 min @ 95 % + 1 min @ 108 %) + 4 min @ 55 %1 h 4 min
- 4 × repeat2 min @ 95 % + 1 min @ 108 %12 min
- Under95 % FTP · 238 W at 250 W2 min
- Over108 % FTP · 270 W at 250 W1 min
- Recovery55 % FTP · 138 W at 250 W4 min
- Cool-down65 % → 40 % FTP11 min
Why ride Long Over-Unders?
Hard intervals near your functional threshold power. They train you to hold high power for longer, and they demand real recovery.
When to use it
On a dedicated hard day, usually no more than once or twice a week.
Recovery
Plan at least one easy day afterwards, two or more if your legs feel heavy.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.
- This is a long session: start fuelling early and drink regularly.