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  • Ride at a pace that takes concentration to hold and lasts most of the hour you've got. If you can watch a TV show or talk in more than one or two words you're not riding hard enough. 2x20s are meat and potato for this. 10min warmup 20min on, 5min off, 20min on, 5min warmdown

  • Not much if at all, that's heading into VO2 territory. 2x20s are for sweetspot and around FTP. You -might- do 110% for an over portion of over/unders but that's likely going to blow you up, unless they're pretty short overs. For me doing steady state power stuff I don't do much over/under and when I do it's not big %'s away from FTP since I don't need to surge in my racing.

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