Over/under threshold intervals: 35-minute HIIT indoor cycling workout
Join Manon Lloyd for this tough over/under threshold workout which replicates race efforts and improves endurance
GCN’s Manon Lloyd is back in the pain cave for a tough 35-minute over/under threshold cycling session for anyone who wants to replicate race efforts and improve their endurance. Each interval consists of 90 seconds at a 9/10 effort before a further 90 seconds of recovery at 7/10. The intensity levels are based on perceived effort.
What is threshold (FTP)?
Threshold, commonly referred to as FTP (functional threshold power), is the maximum power a cyclist can sustain for an extended period of time, usually one hour.
The threshold training zone is around 95% to 105% of a rider’s FTP and many cycling workouts target this zone, like this HIIT over/under threshold session.
Read more: How to do an FTP test
The benefits of over/under threshold intervals
While riding close to or above FTP, the body generates lactate. At a certain point, known as the lactate threshold, lactate is produced quicker than it can be removed.
Training in and around threshold increases a rider’s lactate threshold, improving the body’s ability to remove the lactate, meaning you can ride at a higher intensity for longer.
Training at this intensity also helps to improve your aerobic capacity, improving endurance.
Warm-UP.jpg?w=600&q=100&auto=format)
Warm up on your indoor trainer
It’s important to warm up before any indoor session, especially for a high-intensity effort like this. For this session there is a six-minute warm-up, starting with one minute at 3/10, then two minutes at 4/10, a further one minute at 6/10, before finishing with two minutes at 4/10.
Top Tip
Take the final two minutes of the warm up to mentally prepare and find the right gearing as you’re about to jump straight into a high-intensity effort.
Main interval session: three-minute blocks at threshold
With the warm-up completed, it’s time to jump straight into the threshold intervals. Each of the three-minute blocks is the same, starting with 90 seconds at 9/10, followed by 90 seconds at 7/10. Complete four sets, then take two minutes of recovery riding at 3/10. Then finish the main session with four more sets.
Cool down on your indoor trainer for three minutes
Your legs will be burning after the session, so it’s time to cool down and try to remove some of the lactate that has built up. This cool-down should be easy at around 3/10 for at least three minutes, but you can ride for longer if you have the time. Don’t forget, there are plenty of documentaries available over on GCN+ to keep you entertained while you keep your legs spinning.
Latest Videos
1Aerospace Carbon vs Bike Carbon: What's The Difference? | GCN Tech Show Ep. 311
2Road Bike Vs Gravel Bike: 6 Key Differences
3Cycling in the Rain SUCKS Unless You Do This...
4How Much Clearance Should I Have Between My Tyres & Frame? | GCN Tech Clinic
5Does Cycling ACTUALLY Help You Lose Weight? | GCN Show Ep. 569
Related Content
How to do an FTP test to measure your cycling fitness
Cyclists always talk about Functional Threshold Power (FTP), but what is it, and how do you find out your own?
Beginner indoor training session: 20-minute sweet spot indoor cycling workout
If you're new to indoor training, this is a good session to start with. No super hard efforts or high cadences, just a good, entry-level session that will burn calories
Is measuring lactate the key to cycling success?
Pros and coaches use lactate testing to train accurately and precisely. With the advent of pocket-sized testing devices, is this something regular cyclists could use?
Why riding slower makes you faster: the secrets of zone 2 training
Tadej Pogačar’s coach on the benefits of zone two riding and why cyclists should alter their training to target it.