Over-Under Builder
A comprehensive workout that challenges lactate processing while maintaining threshold power.
1h 10m
Duration
Intensity
Training Stress
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Workout Breakdown
Easy Warmup
Light intensity warm-up to prepare the body for exercise
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR
Build Warmup
Gradually increasing intensity to prepare for the main workout
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
favorite
Heart Rate
65% - 75% Max HR
Threshold Primer
Brief threshold effort to prepare for main intervals
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
95% - 100% FTP
favorite
Heart Rate
80% - 88% Max HR
Active Recovery Long
Extended active recovery between interval sets
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Active Recovery Long
Extended active recovery between interval sets
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Threshold Foundation
Extended sub-threshold effort building lactate tolerance
timer
Duration
3m
mode_heat
Intensity
7
bolt
Power
88% - 93% FTP
favorite
Heart Rate
78% - 85% Max HR
Threshold Spike
Brief supra-threshold surge
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
103% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
Cool Down
Gradually decreasing intensity to safely end the workout
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR