02 FIRE UP YOUR F TP
Over-under sessions encourage you to train just above and below your current FTP to help spike your fitness levels. Your FTP is a measure of the highest average power you can sustain for one hour, so it’s a handy metric for how much work you can sustain over long durations in races. These over-under sessions will help make you capable of sustaining higher speeds for longer. “They primarily target the anaerobic and threshold energy systems to raise your FTP,” says coach Robert Ferguson ( fergusonscoaching.co.uk).
How will it help?
Over-under sessions raise your FTP by developing your fitness, power, stamina and energy production. “Riding at 120% FTP (100% HRM) represents a high-intensity effort, leading to a significant increase in heart rate,” explains Ferguson. “So the cardiovascular system has to respond by delivering more oxygen to the working muscles.” This means you can ride harder for longer. But these sessions
will also condition you for hard outof-breath efforts during races. “The two-minute interval duration at 120% FTP predominantly relies on the anaerobic energy system, which involves the breakdown of stored glycogen without the immediate reliance on oxygen,” explains Ferguson. The twominute efforts are also long enough to spark fatigue in the quadriceps, hamstrings and glutes, so they help to prep your body for speedier recoveries from efforts. Hard workouts like this also build mental steel. “This mental aspect is valuable for developing the ability to push through discomfort during races,” says Ferguson.
Duration
1 hour 2 mins
How to do it
Ramp up
3 min @60% FTP (65% HRM);
3 min @64% FTP (67% HRM);
3 min @68% FTP (70% HRM);
3 min @73% FTP (73% HRM);
3 min @77% FTP (76% HRM);
3 min @81% FTP (78% HRM);
Get ready
1 min @50% FTP (60% HRM)
Main reps x 10 Hard 2 min @115-120% FTP (98-100% HRM); Easy 2 min @45% FTP (55% HRM)
Recovery
3 min @40% FTP (45% HRM)