Mathew Riccatello's Over Unders
Cycling, December 30, 2023
This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes (Olympic & Ironman 70.3 distance primarily), road cyclists, and mountain bikers alike.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
This session is inspired by a workout discussed by Mathew Riccatello with the Global Cycling Network (GCN) presenters.
Mathew Riccatello Over Unders
- 10min WU Level II;
- 3x 12min (4min Level IV+/2min Level IV-/4min Level IV+/2min level IV-), 5min Level II RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The Main Body of this workup is made up of three reps.
Each rep is twelve minutes long and is made up of four minutes above Functional Threshold Power (FTP) and two minutes just below Functional Threshold Power (FTP) repeated twice. After each rep take a five minute Rest Interval (RI) riding at Level II.
The Cool Down (CD) is at low intensity (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from this workout:
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Originally Published: https://www.coachray.nz/2025/01/05/sunday-smart-trainer-session-mathew-riccatellos-over-unders/