Tempo

ME4 - Sweet Spot 3x18 (Aug 4)

  • Cycling
  • 1h 48mTime
  • 116Stress
  • 0.80Intensity
  • 15Popularity

About this workout

Week 31 (Base R3) Tuesday key session. 3 x 18 min at 88-92% FTP, 85-95 rpm, flat / ERG - no rolling terrain. Focus: cycling-specific Muscular Endurance, holding power on the Montreal flats (the limiter, §7). Longest ME4 of the rebuild so far: 54 min of sweet spot vs 45 last Tuesday. Reps step 89 / 90 / 91% so the session is paced from the back, not the front - the third rep is the one that has to be the strongest. A 20 min endurance block after rep 3 carries the file to the ATP's 110 TSS and feeds the CTL rebuild; without it this is ~92 TSS in 88 min. Targets off working FTP 255 W: 0.89 = 227 W, 0.90 = 230 W, 0.91 = 232 W (band 224-235 W). Power is FTP-relative, so the file rescales itself when the Week 32 (Aug 16) test moves the number. Gate: if rep 1 will not hold 88% without HR climbing past ~90% FTHR (165 x 0.90 = ~149), cut to two reps and ride the endurance block longer. Apply the same call if rep 3 opens more than 5% under rep 2. Log RPE + Feel afterward.

leandre_cratelle

Workout structure

  • Warm-Up 12 min @ 50-80% (50-80w)
  • Active 18 min @ 89% (89w)
  • Active 6 min @ 60% (60w)
  • Active 18 min @ 90% (90w)
  • Active 6 min @ 60% (60w)
  • Active 18 min @ 91% (91w)
  • Active 20 min @ 70% (70w)
  • Cooldown 10 min @ 55-40% (55-40w)