Spinervals 16 Sweet Spot

• Cycling
• 1h 23mTime
• 106Stress
• 0.87Intensity
• 46Popularity

About this workout

This intense session focuses on short bursts of power at 120% FTP, designed to build your raw sprinting strength and lactate tolerance, making it ideal for closing gaps during group rides or race kicks. A staple for those looking to enhance their anaerobic capacity, this workout is a tough yet rewarding addition to your sweet spot training repertoire.

Workout structure

• 3:24 min @ 50% (50w)
• 29 sec @ 130% (130w)
• 30 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 31 sec @ 50% (50w)
• 29 sec @ 130% (130w)
• 1:39 min @ 50% (50w)
• 1:58 min @ 88% (88w)
• 9 sec @ 120% (120w)
• 2:27 min @ 88% (88w)
• 8 sec @ 120% (120w)
• 17 sec @ 88% (88w)
• 1:3 min @ 60% (60w)
• 59 sec @ 88% (88w)
• 9 sec @ 120% (120w)
• 1:53 min @ 88% (88w)
• 22 sec @ 120% (120w)
• 48 sec @ 88% (88w)
• 9 sec @ 120% (120w)
• 40 sec @ 88% (88w)
• 59 sec @ 60% (60w)
• 1:20 min @ 88% (88w)
• 11 sec @ 120% (120w)
• 45 sec @ 88% (88w)
• 18 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 7 sec @ 120% (120w)
• 51 sec @ 88% (88w)
• 16 sec @ 120% (120w)
• 44 sec @ 88% (88w)
• 1:10 min @ 60% (60w)
• 1:25 min @ 88% (88w)
• 9 sec @ 120% (120w)
• 1:57 min @ 88% (88w)
• 7 sec @ 120% (120w)
• 1:21 min @ 88% (88w)
• 1:32 min @ 60% (60w)
• 1:51 min @ 88% (88w)
• 6 sec @ 120% (120w)
• 1:2 min @ 88% (88w)
• 10 sec @ 120% (120w)
• 49 sec @ 88% (88w)
• 48 sec @ 60% (60w)
• 55 sec @ 88% (88w)
• 11 sec @ 120% (120w)
• 1:4 min @ 88% (88w)
• 6 sec @ 120% (120w)
• 57 sec @ 88% (88w)
• 7 sec @ 120% (120w)
• 39 sec @ 88% (88w)
• 47 sec @ 60% (60w)
• 1:48 min @ 88% (88w)
• 18 sec @ 120% (120w)
• 1:17 min @ 88% (88w)
• 7 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 47 sec @ 60% (60w)
• 1:9 min @ 88% (88w)
• 6 sec @ 120% (120w)
• 16 sec @ 88% (88w)
• 8 sec @ 120% (120w)
• 1:29 min @ 88% (88w)
• 8 sec @ 120% (120w)
• 43 sec @ 88% (88w)
• 1:38 min @ 60% (60w)
• 1:57 min @ 88% (88w)
• 6 sec @ 120% (120w)
• 56 sec @ 88% (88w)
• 32 sec @ 60% (60w)
• 58 sec @ 88% (88w)
• 10 sec @ 120% (120w)
• 56 sec @ 88% (88w)
• 8 sec @ 120% (120w)
• 48 sec @ 88% (88w)
• 32 sec @ 60% (60w)
• 59 sec @ 88% (88w)
• 7 sec @ 120% (120w)
• 55 sec @ 88% (88w)
• 8 sec @ 120% (120w)
• 50 sec @ 88% (88w)
• 32 sec @ 60% (60w)
• 2:8 min @ 88% (88w)
• 4 sec @ 120% (120w)
• 48 sec @ 88% (88w)
• 1:24 min @ 60% (60w)
• 58 sec @ 88% (88w)
• 3 sec @ 120% (120w)
• 58 sec @ 88% (88w)
• 16 sec @ 60% (60w)
• 34 sec @ 88% (88w)
• 2 sec @ 120% (120w)
• 1:24 min @ 88% (88w)
• 16 sec @ 60% (60w)
• 51 sec @ 88% (88w)
• 4 sec @ 120% (120w)
• 1:6 min @ 88% (88w)
• 17 sec @ 60% (60w)
• 1:17 min @ 88% (88w)
• 4 sec @ 120% (120w)
• 39 sec @ 88% (88w)
• 1:15 min @ 60% (60w)
• 10 sec @ 90% (90w)
• 10 sec @ 110% (110w)
• 10 sec @ 250% (250w)
• 30 sec @ 40% (40w)
• 9 sec @ 90% (90w)
• 10 sec @ 110% (110w)
• 10 sec @ 250% (250w)
• 31 sec @ 40% (40w)
• 9 sec @ 90% (90w)
• 11 sec @ 110% (110w)
• 10 sec @ 250% (250w)
• 3:50 min @ 40% (40w)