8-WEEK OVER-UNDER TRAINING PLAN
Survive every surge and ride through the red. This 8-week over-under plan trains the one skill that decides hard group rides and races: the ability to clear lactate on the fly and recover while you're still working, so a surge no longer ends your day.
WHO IT'S FOR
Road and criterium racers, fast group riders and anyone who gets shelled when the pace yo-yos. Fully indoor- and Zwift-compatible; every session is built around your FTP, so it works on any smart trainer.
WHAT YOU'LL GAIN
A higher lactate threshold and far better lactate tolerance, so repeated surges above threshold stop blowing you up. You learn to absorb the "over", settle into the "under", and keep responding when others crack.
HOW IT WORKS
Five rides a week across roughly 6 to 8 hours, with two rest days. Progressive over-under intervals — alternating blocks above and just below threshold — build in length and intensity through the block, supported by endurance and recovery rides. A recovery week and a final test track your progress.
WHAT YOU NEED
A smart trainer or power meter and a set FTP. Every workout is fully structured and downloads straight to your head unit or Zwift.
Each session includes coach's notes explaining what it does, how it should feel and how to pace it. Built by Evolve Coaching. Train smarter. Hold the wheel.