BikeErg intervals (over/under)

3 sets of 5 rounds (10:00)

0:30 @ 110-120%FTP20
1:30 @ 80-85%FTP20

– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 10:00 of work (alternating intensities), followed by the 5:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. over/under intervals are a classic cycling interval to improve work capacity at threshold. “over/under” refers to intensity relative to your threshold. The alternating intensities challenge your body to build and then clear lactate. While you won’t be able to fully recover within the interval set, this will develop your ability to recover within workouts.
Compared to “Bossi” intervals, these are slightly lower intensity and longer in duration. Even the lower end of the % range might become quite challenging after the 1st set.
The 5:00 recovery intervals help your body to further clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Improve your lactate tolerance, clearance and utilisation to build your leg endurance and capacity on the bike.
Session RPE/Feel. 7-8/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These will start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile you can use the following: 0:30 @ hardest repeatable pace / 1:30 @ 70% of hard interval pace.