If you want to boost your cycling performance, over-under workouts might be the solution you've been seeking. 

These dynamic intervals involve alternating between efforts just above and just below your lactate threshold. This approach helps improve your lactate clearance, increases both your aerobic and anaerobic capacities, and ultimately raises your Functional Threshold Power (FTP). 

In this article, we explain how over-under workouts function and why they are effective. We’ll also provide three example workouts to help you integrate over unders into your training. 

What Is an Over Under in Cycling?

An over under workout in cycling is a structured interval training session where you alternate between efforts just above (over) and just below (under) your lactate threshold. This type of training helps the body become more efficient at clearing lactate, which ultimately enhances endurance and performance during sustained high-intensity efforts.

Do Over-Unders Increase FTP?

Over unders can increase Functional Threshold Power (FTP) by improving lactate clearance and tolerance, enhancing both aerobic and anaerobic capacities, and raising your lactate threshold. This enables sustained higher power outputs over time.

Over unders target key areas that are essential for FTP improvement like:

• Lactate management

• The balance between aerobic and anaerobic energy systems, and

• Recovery. 

By consistently incorporating over unders into your training routine, you can effectively boost your FTP while also getting ready to tackle the physical and mental challenges of competitive cycling.

Why Over-Unders Are So Effective

Over unders training is a highly effective method for improving cycling performance, offering a range of physiological and practical benefits. These are the key advantages:

Improves Lactate Clearance

This training approach helps your body process and eliminate lactate more effectively. Improved lactate clearance leads to reduced fatigue during prolonged high-intensity efforts, allowing you to maintain your performance for longer durations.

Boosts Lactate Threshold

Over under training increases the lactate threshold, the point at which lactate production exceeds clearance. By raising this threshold, you can ride faster for extended periods without succumbing to fatigue (bonking), thereby improving overall endurance.

Increases Aerobic and Anaerobic Capacity

This method strengthens both the aerobic system during the "under" phases and the anaerobic system during the "over" phases. A balanced development of these systems improves power output and recovery, leading to better sustained performance across all cycling conditions.

Simulates Race Scenarios

Over under training replicates the surges and recoveries often experienced in competitive racing, group rides, and climbs. This simulation prepares you for the unpredictable dynamics of races and the challenges of real-world riding.

Develops Mental Toughness

Performing Over-under training helps you maintain your focus and performance even when facing discomfort. Building mental resilience boosts confidence and helps you push through intense efforts, ultimately enhancing race-day performance.

Enhances Recovery Ability

This type of training trains your body to recover rapidly between hard efforts. Improved recovery capabilities facilitate faster turnaround between workouts and competitions, allowing for more effective training regimens.

In short, Over under training integrates physiological adaptations with mental conditioning and practical skills, creating a comprehensive workout to improve cycling performance in the saddle.

How to Test for Improvement

Over unders are a great way to boost your Functional Threshold Power (FTP). In turn, FTP is is a vital metric for tracking your cycling progress and tailoring your training.

What is FTP?

Functional Threshold Power is the highest average power you can sustain for about an hour. Think of it as your cycling "engine size." it reflects your fitness level and helps you set the right intensity for training. 

Why Measure FTP?

FTP serves as a baseline to monitor your improvements. As your FTP increases, it indicates gains in power and endurance, showing that your training is effective.  

How to Track Progress

• Frequency: Test your FTP every 4–6 weeks to measure improvement.  

• Consistency: Use the same testing method each time to ensure accurate comparisons.  

To get a more comprehensive picture of your fitness, also monitor:  

• Heart Rate: Using a heart rate monitor can help you understand how efficiently your cardiovascular system is working.  

• Perceived Exertion: Gauge how challenging a ride feels subjectively.  

Testing Your FTP

JOIN offers a number of accurate FTP tests you can use as part of a free trial or subscription.   

Anaerobic Durability Test

This test measures your endurance capabilities. The anaerobic durability test involves short, maximum-effort bursts after a proper warm-up. You will repeat this at the end of the session. If you can maintain the same speed or power in both sets, it indicates that your fatigue resistance is well-developed.

20-Minute FTP Test

The 20-minute FTP test starts with a good warm-up, gradually increasing the intensity and incorporating some very short sprints. After that, go all out for 20 minutes. Treat this as a time trial, aiming to distribute your energy as evenly as possible. Ideally, this test should be performed on a quiet, slightly uphill stretch of road that is long enough. If you decide to do it via indoor training, make sure to disable the ERG mode.

Aerobic Durability Test

In this test, we assess your endurance capabilities. You will start with a thorough warm-up, followed by a 12-minute all-out effort. After completing this initial effort, you will repeat the 12-minute challenge. If you can maintain the same speed and/or power in both attempts, it indicates that your fatigue resistance is well-developed.

Ramp Test: 

One of the most popular FTP tests is the Ramp test.

• After a 10-minute warm-up at a low intensity:

• Increase the intensity by 25 watts every minute.

• Continue pushing yourself for as long as possible.

• Take 75% of the last minute you completed; this will give you your Functional Threshold Power (FTP). If you're conducting this test indoors using the ERG mode of your trainer, start by setting your FTP at 250 watts.

Note: This test does not include a cool-down period, but it is recommended to cool down for at least 10 minutes afterward at 50-60% of your FTP to aid in recovery.

Over Unders That Adapt to Your Fitness and Schedule

Balancing over under training can be challenging; finding the right intensity to progress without risking overtraining or injury requires the perfect plan. JOIN can help with this.  

Our dynamic training plans adapt to your unique needs, adjusting based on factors like perceived exertion, muscle soreness, and fatigue. JOIN automatically fine-tunes your workouts to help you perform at your best in the saddle without the guesswork.  

Say goodbye to rigid schedules and hello to personalized, flexible training that fits your goals and lifestyle. Let JOIN manage your cycling training so you can focus on getting results.  

Try JOIN for free today and get over unders tailored to your goals and availability.