Why Over-Unders Are the Ultimate Gravel Workout
If I could only prescribe one interval workout for gravel racers, it would be over-unders.
Not VO₂ max intervals.
Not Sweet Spot.
Not threshold repeats.
Over-unders.
Why? Because over-unders closely mimic what actually happens during a gravel race.
Gravel isn't steady. It isn't a perfectly paced FTP test. It's a constant cycle of climbing, accelerating, recovering, and then doing it all over again.
The riders who perform best aren't necessarily the ones with the highest FTP. They're the riders who can handle repeated surges above threshold and quickly settle back into a sustainable pace without falling apart.
That's exactly what over-unders train.
What Are Over-Unders?
Over-unders alternate between efforts above and below your lactate threshold.
A simple example:
2 minutes at 105% FTP
2 minutes at 90% FTP
Repeat for 20–30 minutes.
The "over" portion produces lactate.
The "under" portion forces your body to clear that lactate while still working hard.
This teaches your body to become more efficient at processing lactate instead of simply slowing down and recovering.
Why Gravel Racing Is One Long Over-Under Session
Think about your last gravel race.
You climb a hill above threshold.
You crest the climb and continue pushing.
You accelerate out of a corner.
You close a gap.
You hit a headwind.
You navigate technical terrain.
You respond to a surge.
Very few moments are perfectly steady.
Instead, you're constantly moving above and below threshold.
The rider who recovers fastest from those efforts is often the rider who stays with the lead group.
The Secret: Lactate Clearance
Many riders think lactate causes fatigue.
That's not exactly true.
Lactate itself is actually a valuable fuel source.
The problem occurs when exercise intensity exceeds your ability to clear and utilize the byproducts associated with hard efforts.
Over-unders improve your body's ability to:
Transport lactate
Use lactate as fuel
Recover while still producing power
Sustain higher average race intensity
This is one of the reasons over-unders transfer so well to gravel performance.
Benefits of Over-Unders for Gravel Riders
Better Climbing
Most gravel climbs require riders to fluctuate around threshold.
Over-unders teach you to stay composed when the grade steepens instead of immediately accumulating fatigue.
Stronger Group Riding
Every acceleration costs energy.
Over-unders help you recover from repeated surges while remaining attached to the group.
Improved Fatigue Resistance
Gravel races are often won in the final hour.
The ability to continue producing power after repeated hard efforts is a major advantage.
Increased Lactate Threshold
Because you're spending significant time near threshold while repeatedly challenging your body's buffering systems, over-unders are one of the most effective workouts for raising sustainable race power.
My Favorite Gravel Over-Under Workouts
Beginner
2 sets:
2 min @ 105% FTP
2 min @ 90% FTP
Repeat 4 times
5 min easy between sets
Intermediate
2 sets:
2 min @ 110% FTP
2 min @ 90% FTP
Repeat 5 times
5 min easy between sets
Advanced
1 continuous set:
3 min @ 105–110% FTP
3 min @ 90–95% FTP
Repeat 5 times
Total: 30 minutes continuous work
When to Use Over-Unders
The best time to incorporate over-unders is during your build phase.
Typically:
8–12 weeks before your goal race
1–2 times per week
Supported by endurance rides and recovery days
Because they are demanding workouts, quality matters more than quantity.
Common Mistakes
Going Too Hard
The goal is not to sprint the "over."
Stay controlled.
Recovering Too Easy
The "under" should still feel like work.
Don't coast.
Doing Them Every Day
Over-unders are powerful because they're stressful.
Allow recovery between sessions.
The Bottom Line
Gravel racing rewards riders who can repeatedly surge above threshold, recover while still riding hard, and maintain speed deep into a race.
That's exactly what over-unders train.
They're not always fun.
They're rarely comfortable.
But if your goal is to climb stronger, handle surges more efficiently, and finish gravel races with more left in the tank, over-unders may be the most race-specific workout you can do.
Train like the demands of the race.
For gravel riders, that means learning to be comfortable being uncomfortable.
Coach Audra's Tip: If you're training for Village Gravel, perform your over-unders on a long dirt climb or sustained gravel road whenever possible. The specificity of the terrain adds another layer of adaptation that a trainer simply can't replicate.