Anaerobic

Spaded Sweetie Zwift

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 381Popularity

About this workout

Push your limits with the Spaded Sweetie workout, featuring intense 5 × 60 second efforts at 105% FTP, perfect for building the kick to close gaps in races or group rides. This gnarly anaerobic session is designed to boost your raw sprinting power and lactate tolerance, making it a must for those looking to enhance their top-end punch.

Tombatossals

Workout structure

  • 10 min @ 25-75% (25-75w)
  • 30 sec @ 95% (95w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 105% (105w) 105 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 115% (115w) 115 rpm
  • 2:30 min @ 50% (50w) 85 rpm
  • 15 sec @ 150% (150w) 110 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 135% (135w) 110 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 1 min @ 120% (120w) 110 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 30 sec @ 135% (135w) 110 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 15 sec @ 150% (150w) 110 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 30 sec @ 65-88% (65-88w)
  • 4 min @ 88% (88w) 95 rpm
  • 1 min @ 105% (105w) 105 rpm
  • 15 sec @ 65% (65w) 85 rpm
  • 30 sec @ 65-92% (65-92w)
  • 4 min @ 92% (92w) 95 rpm
  • 1 min @ 105% (105w) 105 rpm
  • 30 sec @ 65% (65w) 85 rpm
  • 30 sec @ 65-96% (65-96w)
  • 4 min @ 96% (96w) 95 rpm
  • 1 min @ 106% (106w) 105 rpm
  • 1 min @ 65% (65w) 85 rpm
  • 30 sec @ 65-100% (65-100w)
  • 4 min @ 100% (100w) 95 rpm
  • 1 min @ 105% (105w) 105 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 30 sec @ 65-104% (65-104w)
  • 4 min @ 104% (104w) 95 rpm
  • 1 min @ 104-120% (104-120w) 115 rpm
  • 5:45 min @ 75-25% (75-25w)