Tempo

ME4 - Sweet Spot 2x15 + Z2 (Jul 22)

  • Cycling
  • 1h 16mTime
  • 75Stress
  • 0.77Intensity
  • 15Popularity

About this workout

Indoor ME4 for the rain day. 2 x 15 min at 88-92% FTP (sweet spot), 85-95 rpm, plus a 15 min endurance block to carry the aerobic volume the weekend did not. Focus: cycling-specific Muscular Endurance - holding power on the Montreal flats. Longer reps than Jul 17 (15 vs 12 min) at the same intensity; progression is rep length, not watts. Context: third sweet-spot session in six days. TSB was -2.5 on Jul 20 BEFORE the unsynced Jul 20 ride is counted, so true form is lower. Do not push above 92%. Gate: if rep 1 power sags below 220 W or HR will not climb, cut to one rep and ride the endurance block instead. Target 230 W (0.90). Log RPE + Feel afterward. Built off working FTP 255 W (ftp_estimate.md); power is FTP-relative so it rescales.

leandre_cratelle

Workout structure

  • Warm-Up 15 min @ 50-75% (50-75w)
  • Active 15 min @ 90% (90w)
  • Active 6 min @ 60% (60w)
  • Active 15 min @ 90% (90w)
  • Active 15 min @ 65% (65w)
  • Cooldown 10 min @ 55-40% (55-40w)