Over Under Cycling Workouts for Increasing Your FTP

An athlete was digging into the different types of over-unders that I do and James Walsh had posted on Instagram that he was using some from the EVOQ.BIKE catalog, so I wanted to talk about different types of over under workouts that my athletes are using, which are my favorite for increasing FTP, and which I love for race preparation. Then we’ll help you figure out which ones you can put together so you start making the most gains from all of your hard efforts on the road, gravel, and track!

Over under workouts, or lactate clearance workouts, are extremely beneficial for increasing FTP and there can also be a secondary benefit of getting some VO2 max training from the slow component if your heart rate elevates to 90% heart rate Max over the course of the interval.

As a side note, if you find these intervals challenging, make sure you take advantage of the respiratory benefits of training with the Airofit Device. This has made a HUGE impact in my training since 2019 before Tour of Southland Pro Road Race in New Zealand, and I’ve been hooked ever since. I always see myself struggling with the breathing side of intense Over Unders or VO2Max Training if I’ve been slacking!

What are Over Unders?

Over unders are a type of cycling interval where you ride Over your Functional Threshold Power (FTP) in order to create lactate, and then you ride under your FTP in order for that lactate to be consumed, and cleared. This is why Over Under workouts can also be called Lactate Clearance intervals.

We will discuss the many different types of Over Under workouts that you can perform in order to help increase your FTP, but the general idea is that you will be riding for a short period in Zone 5, or VO2Max training zone, and then clearing lactate during the under in Zone 3, or tempo cycling zone.

The Science of Over Unders

If you want to get really into the nitty gritty science, I highly recommend reading our “Science of Cycling” blog to gain some foundational understanding of these concepts.

When exercise intensity increases in workouts like over unders, part of our energy is created through the breakdown of carbohydrates via a process called glycolysis.The harder you ride, the more you will rely on glycolysis for energy.

While glycolysis produces energy extremely quickly, there is one downside: the fatiguing byproducts that are also created. One of the byproducts is a hydrogen ion, along with pyruvate. The accumulation of these hydrogen ions is what causes the burning feeling that we experience when we go hard.

When pyruvate is also created, it can be converted into lactate which can actually be recycled by the muscle and used as fuel. However, the more desirable path would be for the aerobic system to utilize the pyruvate for more energy since there are no harmful byproducts produced.

So why are we doing over under intervals in training?

When we go over threshold during this interval, we create lactate, which then needs to be cleared or shuttled. When we go under threshold, the clearance begins. This is exactly what we want to train, so that when we flood our body with lactate, we become as efficient and fast as possible at clearing it.

As we continue throughout the interval, the lactate and byproducts are produced, and we train our body to become more efficient at clearing them. These two studies below highlight that many athletes are most efficient at clearing lactate at 80-90% FTP. Shout out to Tom Bell for highlighting these two studies. Study 1, Study 2.

See Also: Top Climbing Tips for Cycling

How Do Over Under Intervals Increase your FTP? 

First off, before I dig into Over Unders for increasing an athlete’s FTP, we obviously want to make sure they’ve gone through a thorough base training phase which will help to increase their FTP by setting a proper aerobic base of fitness. The main focus of these workouts will be High Torque Intervals, Longer Tempo Intervals, and Long Weekend Endurance Rides. When you can really crank out some torque intervals at 15-20 minutes in duration, athletes often feel like it is easier to pedal at Threshold Power when they have a self selected cadence.

We can then start hitting some of the classic, steady state, 4 x 8min at Threshold, and elongate the total Time in Zone to about an hour or more. Once that is tapped out, it’s time for Over Unders to lift everthing up!

That adaptation from the torque, plus long intervals at 85-90% of Functional Threshold Power, plus the steady state threshold, all help to raise up the base on one’s aerobic power. Then, when Over Unders are added to this in the Build Phase, along with more structured VO2Max training, we really see that FTP Tick up.

Over unders help us with the equation of Lactate Produced minus Lactate Cleared. Once the production becomes much greater than the amount cleared, by definition, we are forced to pedal below our Threshold Power. 

While we initially thought that steady state intervals at FTP were the most effective way to train our functional threshold power (see above, they have their place in setting the foundation, but don’t always take us to new levels), we now see much more benefit in training the lactate clearance aspect with Over Unders. If we can become more efficient at clearing lactate, while also potentially riding at higher power and creating less lactate by becoming more aerobic, we can ride with a higher threshold power and handle micro surges much more effectively.

I do still see an advantage in using steady state intervals in order to test power, and also to train our lactate tolerance, but I don't think we need to do them as often as we used to, back in 2010-2015. Lactate clearance workouts are superior and they should definitely be a staple in our training diet if you are looking to increase your FTP, become more efficient with surges above FTP, and train in scenarios that you will often come across in road racing and gravel racing.

In this blog we're going to show you all the different ways that you can train to improve your FTP by using lactate clearance workouts. There are five types of lactate clearance over unders that I'll show you, but the great part is that there is an infinite number of permutations available.

See Also: The Complete Polarized Training Guide

Classic Over Unders: Short VO2Max Over and Longer Tempo Under

Back in the early days of my training, before I knew these interval workouts as over unders, my old coach Jason prescribed threshold bursts, where I was riding at FTP, and then having very quick bursts of about 15 seconds into VO2max. The big difference was that the Over was always relatively short. These actually made it into my Top 3 Workouts for 2020. Always interesting to look back as we learn more as athletes, and become better coaches!

Shout out to my other former coach, Tom Bell, who opened my eyes to some literature that shows that in theory we clear the most lactate between 70 to 90% ftp. This is going to vary from athlete to athlete, but it's a general range that we can use. Because of this, what I consider a classic over under is a 30-60s surge at 115 to 120% FTP, and then the under is more around 80 to 85% ftp (tempo cycling).

The reason that I like these, and that they're my number one go to, is that there are endless variations that we can create: 

  • we can increase the duration on the over

  • we can increase the watts on the over

  • we can reduce the duration on the under

  • we can add more time (or reps) as the interval progresses, and gauge progression in this manner

A great place to start is 30s VO2max overs and 2m tempo unders, then play with things from there. This is also a great way to do 3 x 20’s, which are way more fun and realistic to racing than riding at a constant power. Even time trialists have some undulations in their racing and training.

On the longer efforts you may see the VO2max low component come into play. This might only be if you lack some aerobic fitness, but I don't think that is a big red flag. Rather, it's just another training metric that you can keep your eye on. Over time, your heart rate should decrease in these intervals if you do them often enough.

I would really look to ride these at the intensity that feels right in the moment, and that will change training session to session. They don't have to be absolute headbangers; they should be challenging by the end of the third set, but you should be able to navigate through the first set and a half with an RPE around 7 out of 10.

Make Massive FTP Gains with Our FTP TRAINING PLAN and direct link to TP STORE

Hard Start VO2Max into Classic Over Under

The hard start intervals begin with a 2 to 4 minute hard start around 110 to 115% FTP, and these really build up the amount of lactate that we are forced to clear, and then we go into the Classic Over Under segment as described above. These force you to shuttle lactate through the entire set, and I find these to be great race preparation.

Why do I lean on these for race preparation? When I crush this workout, I know I'm ready to go race, and at the same time, the workout doesn't crush me in the process. Being able to control my power and feel strong at VO2max, and then continue on to shred some over unders, is a big confidence booster especially since these suit my riding style a lot for road races and gravel races. 

Knowing that I can put in a big dig, or bridge across to a move that I may have missed, or take the first swing to establish a break, is really reassuring. There are a ton of different scenarios that this is relatable too, and the surging in the over unders is very applicable to road racing and gravel racing, and increasing your FTP!

Breakaway Simulation

We really don't even need to make a training file for these, but I have a bunch of different ones because the breakaway simulation can be a 12 to 20 minute interval with 1 to 4 sets completed. There are varied intensities and scenarios of how breaks can form, so let’s just touch on the very basic one, when a break is forming. 

You can definitely make up your own. In order to be a lactate clearing workout however, make sure you are surging well above FTP, multiple times, or else it really becomes a VO2Max workout with elevated heart rate.

The main simulation is when a break is forming, with multiple surges and attacks, where you bridge over to three other rides, you sit up for a second, you see more people are bridging across, people attack over you, your teammate doesn't make it so you need to follow the next move, there's multiple more surges, and then you finally get in the break.

These can help to hone you in on different types of race situations.

Descending Duration VO2Max

Descending duration VO2Max intervals are some of my favorites when I want to bank a lot of time at VO2, as well as have some really good race vibes. It’s also a great pacing workout because if you start way too hot, it’s nearly impossible to finish at the prescribed targets of 115-120% VO2 Max.

The first 3m interval is the hardest...it stings, but once that is done, every effort is very short. To reduce the sting, make sure you are using LACTIGO.

That said, don't be deceived, you need to bring the game face all the way through to the 30/30's.

If you can go above the prescribed watts, go for it.

Here’s how it shakes out…do this 3-4 times

3 min @ 115-120 % of FTP
2 min @ 50-60 % of FTP

2 min @ 115-120 % of FTP
1:20 @ 50-60 % of FTP

1 min @ 115-120 % of FTP
40 sec @ 50-60 % of FTP

45 sec @ 115-120 % of FTP
30 sec @ 50-60 % of FTP

Repeat 5 times:

30 sec @ 115-120 % of FTP
20 sec @ 50-60 % of FTP

Recovery

5 min @ 50-60 % of FTP

Time Trial Over Unders: 105/95

This style of over under is often called classic in many online forums and blogs, but to me it is really more for a time trialist.

Even in a two-man pace line, when you are really riding in an over-under style, pulling over threshold and then in the draft under threshold, you're pulling harder than 105% and you’re drafting below 95%, so I present these ones with an asterisk (that you may or may not even want to do them). 

These ones are great for a time trial when we are really trying to avoid surges. There are a lot of time trials where there are periods where surges will be the fastest way to ride the course, but these ones are more for a relatively flat, low wind, and predictable time trial.

These also just change up the concept of riding constant power at 100% FTP, but you can ride them at 105% FTP and the under is at 95% FTP. The argument can be made that these don't necessarily work on our lactate clearance as much as the ones with a higher over and a lower under, but every athlete is different and if you're a time trialist, these could potentially be beneficial for you, so that you are used to those slight surges above your FTP. To this point, one could argue that the surges should be 108-110% FTP.

These also have a myriad of ways to align these to best suit your training and racing.

Supra Threshold Blocks With Endurance “Recovery”

This style of over under also focuses on rest reduction which I have utilized to help many athletes set new 30 minute Personal Bests, especially when they feel somewhat stuck from trying to set a 30 minute best by riding at constant power.

I usually set the overs at 105 to 110% FTP, and the under is at endurance pace, and we slowly reduce the duration of the under until, instead of riding a 6x6, you are riding a 1x30.

There is a massive mental benefit from watching yourself do a 6x6 with 4 minutes rest and then a 6x6 with 2 minutes rest and then just telling yourself “You know what?! I can do this without any rest!”

I initially tried this on myself back in 2020 and couldn't believe how well it worked. Here’s a link to the pre-built files if you like.

The number of athletes that have set 30m PR’s from this is incredible. I’d honestly bet money that this works for 75% of athletes.

Landry’s Rook Headbanger

I saw this on Landry’s TrainingPeaks calendar and figured I would give it a try last fall. I did not give it the respect that it deserves. 

The under absolutely crippled me; I was able to hit the high over at 120% FTP, but falling back to 100% was much more difficult than I had expected. Even though the interval is only 9 minutes long, it is very brutal and I look forward to doing this in one of my build phases this spring. 

I call it Landry's Rook headbanger (he made that name because the interval looks like a rook piece in chess).

1 min @ 115-120 % of FTP
3 min @ 98-101 % of FTP
1 min @ 115-120 % of FTP
3 min @ 98-101 % of FTP
1 min @ 115-120 % of FTP

Damnit Landry.

Dragontail -2 Remixed into Duck Dragon

An athlete sent me this Dragontail -2 workout from TrainerRoad, and I loaded it up, with slightly higher Overs, less rest between reps, and took out the last two reps that are below threshold. When we do so, this block is almost 50 minutes long, which I think is a great duration for a longer session.

So maybe our version is the Duck Dragon ++

Essentially, it consists of:

  1. 1 min @ 115-120 % of FTP

  2. 30 sec @ 80 % of FTP

  3. 1 min @ 113-115 % of FTP

  4. 30 sec @ 80 % of FTP

  5. 1:30 @ 108-110 % of FTP

  6. 30 sec @ 80 % of FTP

  7. 1:30 @ 105-107 % of FTP

  8. 30 sec @ 80 % of FTP

  9. 2 min @ 102-106 % of FTP

  10. 45 sec @ 80 % of FTP

  11. 3 min @ 100-105 % of FTP

  12. 3 min @ 60 % of FTP

Conclusion

What I would recommend you do is start experimenting with different versions of these and see where you progress the most. You also want to pick intervals that you can execute well.

If you want to easily add these to your TrainingPeaks calendar, check out this program where you get a whole boatload of these, and just complete 1-2 per week, with another threshold or VO2Max interval session.

If you struggle with some of these, for whatever reason, I would try to understand why they aren't going well. Some might just click with you, and are challenging; with these, I would make a few variations and look to make those your go-to over under workouts. 

The classic and the hard starts are an excellent place to begin, and then we can sprinkle in some breakaway simulations, add in Landry’s Rook interval, and then consider a suprathreshold block with rest reduction, when you are looking to set that new 30 minute PR.

All of these workouts really compliment VO2max training in your build phases, as you get closer to racing.

If you couple these with a lot of endurance training, I'm confident that you are on your way to your best season yet.

Good luck with your training and racing, and don’t forget about all the resources that we have below. 

GO CRUSH IT!!!!

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FTP / ThresholdBrendan Housler9 Comments