Over/Unders - The ULTIMATE Interval Upgrade (Here's Why)

Landry and Brendan break down why over-under intervals may be the best “bang for your buck” for raising FTP and building fatigue resistance, arguing they can outperform steady-state threshold work while better matching real race demands like surges, climbs, and pacelines. They explain FTP as the balance between lactate production and lactate clearance, and how alternating time just under and just over threshold trains your body to clear (and even recycle) lactate more effectively, including a nod to the Cori cycle. They also discuss when steady efforts still matter (e.g., certain time trials), warn against overdoing race specificity, and share ideas for making over-unders more fun, customizable, and improvised based on how you feel, plus where to find examples, coaching, and training plans. Chapters: 00:00 Why Over Unders Win 00:50 How Lactate Raises FTP 02:13 Real World Race Surges 03:27 When Steady State Helps 04:38 Avoid Overdoing Specificity 05:48 More Fun Than 2x20 08:00 Lactate As Fuel 08:51 Customize And Improvise 10:30 Race Simulation Story 12:47 Speed Focused TT Mindset 14:10 Wrap Up Resources 📧Email us at [email protected] or [email protected] 👉Coach Bios: https://www.evoq.bike/brendan-housler-bio - https://www.evoq.bike/landry-bobo-bio Strava: https://www.strava.com/athletes/1317545 Follow Along on Strava: https://www.strava.com/pros/5889 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! 🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store 😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURN Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/ Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC