Anaerobic

EBBETTTS SWEET SPOT BASE LW 2

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 315Popularity

About this workout

This workout features two sets of 3×2 minute efforts at 94% FTP, designed to build your anaerobic capacity and improve your kick for closing gaps during races. Perfect for sharpening your top-end power, it’s an essential sweet spot training session that fits seamlessly into your mid-week routine.

Cirof

Workout structure

  • 2:30 min @ 50% (50w)
  • 1 min @ 65% (65w)
  • 30 sec @ 50% (50w)
  • 1 min @ 75% (75w)
  • 30 sec @ 50% (50w)
  • 1 min @ 85% (85w)
  • 30 sec @ 50% (50w)
  • 1 min @ 95% (95w)
  • 3 min @ 40% (40w)
  • 1 min @ 92% (92w)
  • 3X
    • 5 sec @ 160% (160w)
    • 1:55 min @ 92% (92w)
  • 5 sec @ 160% (160w)
  • 55 sec @ 92% (92w)
  • 4 min @ 40% (40w)
  • 1 min @ 90% (90w)
  • 3X
    • 5 sec @ 170% (170w)
    • 1:55 min @ 90% (90w)
  • 5 sec @ 170% (170w)
  • 55 sec @ 90% (90w)
  • 4 min @ 40% (40w)
  • 1 min @ 94% (94w)
  • 3X
    • 5 sec @ 150% (150w)
    • 1:55 min @ 94% (94w)
  • 5 sec @ 150% (150w)
  • 55 sec @ 94% (94w)
  • 4 min @ 40% (40w)
  • 1 min @ 88% (88w)
  • 3X
    • 5 sec @ 180% (180w)
    • 1:55 min @ 88% (88w)
  • 5 sec @ 180% (180w)
  • 55 sec @ 88% (88w)
  • 5 min @ 40-30% (40-30w)