Every Thursday, our Training Members are guided by Coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead time. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session : Threshold Over/Unders 1

Working just above and below your FTP with these over/unders, or lactate clearance intervals. The ‘overs’ aim to create lactate, and then you ride under your FTP in order to clear the lactate.

Warm up - 5 mins easy, 5 min ramp to threshold in 1 minute intervals and 5 mins recovery.

Work Block: Threshold over/unders - we are working above and below your FTP, each block comprises 1 minute effort at 110% FTP, then straight into 90% FTP for 1 minute, alternating between the 2 for 6 mins total. Ride easy to recover for 6 minutes before repeating the set 2 more times. With a twist - the second block is 8 mins long! Natural cadence throughout (ideally 80-90rpm).

Cool down for 10 minutes at the end - easy pedalling to begin recovery.