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Depends what your goal is. Most over under sessions I've seen suggest a one third over two thirds under ratio.
I do them on hills, 20 seconds sprinting, 40 seconds at FTP, 4 per set, repeat three times.
andyp-
You're doing 40/20s. They're pretty popular here.
I do them on rolling rides at say 120%. Which is kinda tough. Dropped them a bit this year.
Did them a bit harder on a 25min Climb at the beginning of the year, and cracked horribly. Didnt even want to descend to other side to meet back up With my cycling bud. Didnt feel I could Climb back out.
I'm currently thinking typical paceline training. Bit of a kick on the front. And little recovery when off it.
My specific training is aimed at:
A) Not getting dropped on the Climbs.
So basically FTP/kg. I've found sweetspot intervals to help most here.B) Not to get fucked over in the pacelines.
This is where the over/unders come in. I dont intend to push up the pace so no need for 200% efforts. But I need to cope With recovery while riding 40kph.Not very ambitous granted. But I'm just a MAMIL. Not really competitive. My best results come from making a good selection on an initial Climb, and getting into a fast(ish) paceline. Then having enough left for the final test.
Smallfurry
Is there an excisting over / unders workout?
Might make a 3 x 8 min one. Something like this. Handy little 50min workout.
10min - warm up.
8min - over / unders (4x1min over and 4x1min under)
4 min - recovery.
8min - over / unders (4x1min over and 4x1min under)
4 min - recovery.
8min - over / unders (4x1min over and 4x1min under)
8 min - recovery.