Over:Unders Are 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 Fuel08:51 Customize And Improvise 10:30 Race Simulation Story 12:47 Speed Focused TT Mindset 14:10 Wrap Up Resources 📧Email us at Landry@evoq.bike or brendan@evoq.bike👉Coach Bios: - Strava: Along on Strava: 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! Lactigo: MORE WATTS and LESS BURNSubscribe to Our Newsletter: Along on Strava: Training Packs: Best Chamois Cream: Mushrooms: Donate to EVOQ.BIKE for all the Free Content:

You can listen to Over:Unders Are the Ultimate Interval Upgrade, Here’s Why online on Radio and Podcast. Open the player on this page to stream the available audio.

Over:Unders Are the Ultimate Interval Upgrade, Here’s Why is an episode from EVOQ.BIKE Cycling Podcast by EVOQ.BIKE.

This episode is 00:14:55 long.

This episode was published on May 11, 2026.

Yes. Use the heart button on the episode page to add it to your favorite episodes list.

Yes. This page shows related episodes from EVOQ.BIKE Cycling Podcast when more episodes are available from the podcast feed.