1x20 Sweetspot + 2 Sets of 15 30/30s @ 120%/70% FTP

• Cycling
• 2h 13mTime
• 145Stress
• 0.81Intensity
• 30Popularity

About this workout

This workout features a solid 20-minute sweet spot effort to build your sustainable power, followed by two sets of Rønnestad 30/15 intervals that will push your VO2 max and improve your ability to respond to race kicks. Perfect for those looking to elevate their performance in group rides or time trials, this session strikes a balance between intensity and endurance.

Workout structure

• 10 min @ 60% (60w)
• 20 min @ 75% (75w)
• 8 min @ 50% (50w)
• 20 min @ 90% (90w)
• 8 min @ 50% (50w)
• 15X
  • 30 sec @ 70% (70w)
  • 30 sec @ 120% (120w)
• 30 sec @ 70% (70w)
• 10 min @ 75% (75w)
• 8 min @ 50% (50w)
• 15X
  • 30 sec @ 70% (70w)
  • 30 sec @ 120% (120w)
• 30 sec @ 70% (70w)
• 10 min @ 75% (75w)
• 8 min @ 50% (50w)