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Over-under intervals improve your ability to shuttle and buffer lactate near the boundaries of your threshold power. Improving these capabilities will increase your anaerobic capabilities allowing you to output higher power values with greater efficiency and less mental fatigue.

No matter what your goals are—you should be doing threshold intervals. Spending time close to your functional threshold power (FTP) offers extraordinary benefits to your aerobic capacity, muscular endurance, mental stamina, and sustained power capabilities. Not to mention, doing threshold intervals will help to increase your FTP!

Workout Profiles give you a more detailed view of the intervals needed to build the specific fitness required for your goals. This guide will cover everything you need to know about Workout Profiles.

Workouts come in all different shapes and sizes, but what if you only had a few to choose from? What five workouts would be the most productive to raise your FTP and make you faster if those were the only workouts you did? We checked in with TrainerRoad’s head coach Chad Timmerman to find out.

How to get faster without a power meter, what a low heart rate actually means, a practical guide to Sweetspot training and more in Episode 284 of the Ask a Cycling Coach Podcast!