## Cycle 5 – Threshold Development & Over-Unders

This six-week block focuses on raising sustainable threshold power and improving your ability to manage changes in intensity around FTP.

Following the VO₂max and MAP work of Cycle 4, the emphasis now shifts towards converting that improved aerobic capacity into power you can sustain for longer. The goal is to increase the amount of work you can complete near threshold while becoming more comfortable recovering from harder efforts without substantially reducing power.

Each week includes two key sessions:

* **Progressive threshold intervals on Tuesdays**, gradually increasing the total duration and difficulty of the work performed close to FTP.
* **Over-under intervals on Thursdays**, alternating between efforts just above and just below threshold to improve lactate clearance, pacing and your ability to respond to changes in intensity.

These sessions are supported by steady endurance riding to maintain aerobic durability, build fatigue resistance and provide sufficient recovery between harder workouts.

Over the course of the block, you will gradually increase the total time spent working around threshold before the training load reduces slightly in Week 5.

Week 6 reduces the overall workload and includes a MAP or ramp test to reassess your fitness and update your training zones ahead of the next cycle.

This plan is suitable for riders who have completed the earlier cycles in the programme, or who already have a solid aerobic base and are ready for a structured period of threshold development.

Consistency, controlled pacing and adequate recovery are essential. The threshold sessions should feel demanding but repeatable, rather than becoming maximal efforts from the opening intervals.