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Sepp's Favorite Over-Under Workout

From Velo News February 2018 issue: Sepp Kuss's Favorite Over-Under Workout: Two 20-minute blocks, each block consists of five segments, with each segment comprising a three-minute sub-threshold effort, followed by a one-minute VO2max burst; promptly return to sub-threshold. Repeat.

Why do this workout?
Sustained by not steady training: Even time trialists can benefit from training their ability to respond and recover. Try doing "over-unders", alternating between efforts just above and below threshold.

Total Time: 00:50:00
Category: Sustained Power
Author: cabopc

30/30 Anaerobic Efforts

Warm up 15mins at Recovery
2 x sets of 8 x 30s/30s @ 320-400W/150W 10mins recovery between sets
Cool down 15mins

Total Time: 00:55:00
Category: Speed endurance
Author: gmolony

50 minutes 75%

10 minute warmup
50 minutes @ 75% FTP
5 minute cool down

Total Time: 01:05:00
Category: Sustained Power
Author: mikesven

1x20 threshold interval workout - with 1-minute hard efforts

Total of 20 min of intervals @ 85-105% FTP.

The most difficult workout of the week, in most cases. Show up reasonably well-rested and ready to work! Plan for effective post-workout recovery nutrition and sleep for maximal results.

NOTE: this time, every 5 minutes of the interval (so at minute 5, 10, 15, 20), stand and go approximately 120% of threshold power for 1 minute. Recover in the saddle at threshold effort between these standing efforts. Remember that HR will take time to drop after the efforts, so go by feel until HR stabilizes. Cool down thoroughly :)

Total Time: 01:10:00
Category: Explosive Power
Author: deniskissane

OverUnder T/SS: 4x(2x(3'T+1'SS)+4'RBI)

4x8 min OU, 4 min RBI: 3 min at Tempo HR & Power / 1 min at Steady State HR & Power / 3 min at Tempo HR & Power / 1 min at Steady State HR & Power

Total Time: 01:11:00
Category: Misc.
Author: bsimons14's The Long Scream

Bring this workout to life. Get The Sufferfest's The Long Scream training video. Available at
Start workout clock when words "The Long Scream" appear on the screen (@ 1:10)

Total Time: 00:33:56
Category: Muscular endurance
Author: Ransom

Trainer Road "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

TR - "Palmer" - 10 x (2 min @105%FTP, 1 min recovery)

Total Time: 01:00:00
Category: Strength
Author: silicon

Test Fatigue Resistance

Test Fatigue Resistance

Total Time: 00:18:00
Category: Testing
Author: velociped77

2x20 Sweet Spot

Warm up for 15 min. Then do 2 x 20 min sweetspot intervals with 2 min rest interval between.
These should be done at 88 to 93% of threshold power or 92-95% of threshold HR.
Warm down after.
Heart rate users should remember that it will take several minutes for your HR to raise to the prescribed level.
Go by perceived effort at the beginning, dont force it!

Total Time: 01:04:00
Category: Endurance
Author: abutts

10 min Tempo Efforts

warmup 15 min at 150-180 watts high cadence small ring, 1/2 way thru warmup do a 1min 400 watt effort.

(4) 10 min efforts at 250-275 watts in the big ring, 3min recovery between each. Under 225 for filler.

cool down 10min.
Planned Time: 1:30

Total Time: 01:07:00
Category: Strength
Author: 1664255112@facebook