Over-Under Ridge

3 × 9 min over-unders @ 95/108% FTP

Surges above threshold and recoveries just below it, without ever easing off: the rhythm of a hard race.

Structure

1. 10:00 @ 50→75%
2. 3 × (1:30 @ 95% + 1:30 @ 108%)
3. 4:00 easy @ 55%
4. 3 × (1:30 @ 95% + 1:30 @ 108%)
5. 4:00 easy @ 55%
6. 3 × (1:30 @ 95% + 1:30 @ 108%)
7. 4:00 easy @ 55%
8. 6:00 easy @ 60%
9. 5:00 @ 60→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.