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

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