Over-Unders 45
Five rounds of steady work with a harder surge at the end of each.
Length45:00
TypeThreshold
Sets19
Peak resistance52
Time in the rednone
About this ride
Over-unders teach you to handle surges and recover while still working, like a group ride where someone attacks. Each of five rounds is 4 minutes at 44 (the "under") followed by 1 minute at 52 (the "over"), with 3 easy minutes between rounds.
The overs are short but they add up. By round four, the under should feel noticeably harder than it did in round one.
Tips
- Don't go easier on the unders to save energy for the overs. Both matter.
- When the over ends, settle straight back to your under cadence. Don't coast.
- Ride this on a fresh day, not the day after something hard.
Set by set
Resistance is on a 0–100 scale from my bike. Use it as a guide and adjust to how it feels on yours.
| Starts | Set | Length | Resistance | Position | RPM |
|---|---|---|---|---|---|
| 0:00 | Warm-up 1 | 2:00 | 20 | Seated | 90 |
| 2:00 | Warm-up 2 | 2:00 | 28 | Seated | 88 |
| 4:00 | Warm-up 3 | 1:00 | 36 | Seated | 85 |
| 5:00 | Under 1 | 4:00 | 44 | Seated | 85 |
| 9:00 | Over 1 | 1:00 | 52 | Seated | 80 |
| 10:00 | Easy 1 | 3:00 | 25 | Seated | 90 |
| 13:00 | Under 2 | 4:00 | 44 | Seated | 85 |
| 17:00 | Over 2 | 1:00 | 52 | Seated | 80 |
| 18:00 | Easy 2 | 3:00 | 25 | Seated | 90 |
| 21:00 | Under 3 | 4:00 | 44 | Seated | 85 |
| 25:00 | Over 3 | 1:00 | 52 | Seated | 80 |
| 26:00 | Easy 3 | 3:00 | 25 | Seated | 90 |
| 29:00 | Under 4 | 4:00 | 44 | Seated | 85 |
| 33:00 | Over 4 | 1:00 | 52 | Seated | 80 |
| 34:00 | Easy 4 | 3:00 | 25 | Seated | 90 |
| 37:00 | Under 5 | 4:00 | 44 | Seated | 85 |
| 41:00 | Over 5 | 1:00 | 52 | Seated | 80 |
| 42:00 | Cool-down 1 | 1:30 | 22 | Seated | 85 |
| 43:30 | Cool-down 2 | 1:30 | 15 | Seated | 80 |
More rides: all Spin Training rides. New to this? Start withResistance zones.