Over-Under Intervals for Cyclists: How to Get The Most Out of Your Workout (Ask a Cycling Coach 354)

Learn about over-under intervals, why and how they make you faster, and more in this Quick Clip from episodes 354 of the Ask a Cycling Coach podcast!
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[@TheMASDrummer]

My over unders are 2minutes at ftp, then 30second sprint, 2mins ftp, 30 second sprint, 2 mins ftp. Repeat. I called the workout, Tadej intervals

[@FlagstaffslowTV]

I was hoping to learn I don't have to do O/Us anymore 😅

[@windar2390]

I do 2min at 107%, then 2min at 93%. I repeat that 5 times in a row. After a short break, I do the whole thing again. Is that an okeish over/under workout?

[@cliffcox7643]

Where do I go to get the numbers and times to train at?

[@doughicks8048]

Given 2 cyclists at equeal strength, the winner will be the one who can suffer the most. Over/Unders teach you how to suffer, and if it doesn't hurt you're not doing it right.

[@thecyclinggreek274]

I was hoping to hear examples of O/U's so I can compare it to what I currently do.

[@TrainerRoad]

We have TONS in our workout catalog! Just go to www.trainerroad.com/app/cycling/workouts and type 'under' in the search bar to find workouts that have over-under in the description. :)

[@justinf1343]

Over unders are awesome. One of my favourite sessions.

[@thecyclinggreek274]

My trick for donig these is knowing (and seeing) the benefit it provides me.

[@blaquaman1739]

I’ve been doing O/U not knowing what it was but I knew I needed it. I figured if I can pedal hard after pedaling harder I’ll get faster. Thanks for verifying my imaginations 🙏🏾

[@pierrex3226]

the link in the description is the wrong one, doesnt link to this podcast.

[@JK-wl5bx]

The time goes quicker on o/u I find

[@AndrewL]

I hate Over-Under Intervals too !! Thanks for the tips !

[@gwmtnbiker]

Two Sour Patch Kids after every block of over-unders!

[@CrabgrassFarmer]

I've learned a lot on these casts. But I still don't know what an "over under" is. Please, I don't want to guess!

[@TrainerRoad]

We wrote a whole blog on Over-Unders and the science behind them! www.trainerroad.com/blog/over-under-intervals-the-science-behind-them-and-tips-for-success/#:~:text=If%20you've%20followed%20a,and%20over%2Dsegments%20resembling%20peaks.

[@justinf1343]

Another tip is to focus on your left / right power balance or maintaining cadence.

[@MiroMateev]

The question sounds very familiar to me as well! :)

[@jjendurance3479]

Again ... a super beneficial podcast from true cyclist mates for bike mates. Thx a lot!

[@TrainerRoad]

Thanks for joining us, JJ! Cheers, bud.

[@trbeyond]

Am I the only one who likes these workouts?!

[@TrainerRoad]

TOTALLY POSSIBLE.

[@trbeyond]

@@TrainerRoad Come on! Where are the other long course triathletes?!😂

[@laurenceraygatchalian6108]

I love over unders. I think those who hate this workout overestimated their FTP 🤣🤣🤣 Im using my 1hr FTP btw.