The title says it all this week! We’re around that point in the season where riders are wanting to peak and these over x under’s are perfect for finding that extra bit of speed during your next race winning move.

Warm up

10 minutes easy riding just to loosen up your legs and get the blood flowing. Followed by 10 minutes gradually raising to the bottom of zone 4.

Main session

The race winning effort is 15 minutes long and split up the following way:
3 min at threshold
2 min above threshold
3 min at threshold
2 min above threshold
3 min at threshold
2 min above threshold

10min easy spinning to recover


3 min at threshold
2 min above threshold
3 min at threshold
2 min above threshold
3 min at threshold
2 min above threshold
Once complete warm down for 10 minutes and you’re done.