Also had a question - are over/unders a lot more effective for improving lactate clearance than extended TH sessions?
There are two related Empirical Cycling podcast episodes:
- Watts Doc #43: Over-Unders Are Not Special - Empirical Cycling
- Ten Minute Tips #27: Programming Over-Under Workouts - Empirical Cycling
As O/U isnāt related to my specialty, donāt know much about it. I prefer either very long intervals at 95-98% or as long as I can manage at 102-104%. If your goal requires going above FTP and recovering quickly, you might want to look at floats as well. In TR workout catalogue, they are under Workouts / VO2 Max / Float Sets
Yeah, thank you. It happened 3 years ago 
But it made me reconsider my whole training regimen more toward low intensity very high volume. While it is good for my goals, it is not optimal increasing FTP in general. And I have hard time to punch through ceiling. This winter I am going to try reverse periodization, get high intensity as much as I can recover without losing motivation and improve TTE again once outdoor season arrives.
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No. The biggest benefit is likely mental, but nothing special about over/unders.
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How is your bike fit? 1cm in saddle height might get you this felling. Burning on the quads while hamstrings arenātā engaged.
I rarely experience burning on threshold sessions, and when that happens is usually at 2, 3 last minutes of a 2x20 for example. I feel fatigue. Burning only in vo2.
They both build lactate-clearing capabilities, but Iām partial to over-unders when looking to specifically build those abilities.
The āoverā intervals will flood your legs with lactate quickly which you have to utilize and clear during the āunders.ā Doing this 3-5 times per set is definitely an efficient and effective way to build lactate-clearing capabilities.
Sustained work will also do this but in a less dramatic fashion which is likely somewhat less effective in my opinion. Each type of workout has a focus and over-unders are primarily focused on lactate clearance.
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Thanks for that all. @svens - with you on low intensity - I am finding that high intensity easily leads to over training and illness. Since keeping high intensity sessions minimised I have been a lot healthier.
Interesting. Would that 1cm too high or low? I think itās about right. Iām getting burning in my inner thighs. Not totally sure if thatās quads or not.
Will try to throw in some over/unders into the mix. I should find those easier as the intervals are shorterā¦ Says he hopefully.
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As far as I know too high will cause this.
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