Under or over

Under or over efforts are best used to improve your ability to handle anaerobic efforts above threshold.

Why

Four ten-minute blocks working above and below threshold provide an excellent stimulus for raising this key attribute to cycling performance.

When

Late off-season and pre-season once you have a decent amount of work at threshold under your belt.

Focus

• Make sure you’ve tested for FTP/FTHR recently and have accurate training zones.
• The shift in intensity is fairly subtle, maybe just a gear shift, don’t jump or slow up abruptly.
• Keep your pedal stroke smooth and even.

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