Threshold

0627_LONG RIDE - MIXED RIDE WITH A SWEET SPOT EFFORT

  • Cycling
  • 2h 55mTime
  • 187Stress
  • 0.80Intensity
  • 95Popularity

About this workout

This mixed ride incorporates sweet spot training with 10×2 minute efforts at 90.3% FTP, perfect for building the sustainable power needed during weekly group rides or time trials. It's a solid choice for those looking to improve their FTP without overcooking, making it an ideal long workout that balances intensity with endurance.

abhishek

Workout structure

  • 3 min @ 28-55% (28-55w)
  • 1 min @ 56-75% (56-75w)
  • 1 min @ 69-75% (69-75w)
  • 1 min @ 76-80% (76-80w)
  • 1 min @ 86-90% (86-90w)
  • 1 min @ 90-105% (90-105w)
  • 2 min @ 56-75% (56-75w)
  • 6X
    • 1 min @ 106-120% (106-120w)
    • Rest 1:30 min @ 28-55% (28-55w)
  • 2X
    • 10 min @ 28-55% (28-55w)
    • 30 min @ 56-105% (56-105w)
  • Rest 10 min @ 28-55% (28-55w)
  • 20 min @ 86-95% (86-95w)
  • 10X
    • 2 min @ 90-106% (90-106w)
    • Rest 1 min @ 28-55% (28-55w)
  • 10 min @ 28-55% (28-55w)