SS-W8 - Twelve minute spots
Sweet spot training is some of your best bang for buck. It offers great metabolic advantages whilst still be repeatable many times in the week. Sweet spot training takes place just below your threshold and can take the form of many lengths of intervals.
This particular work out is for 3 sets of 12 minute intervals.
Start with 10 minutes of warm up followed by 5 sets of 1 minute fast pedalling. 1 minutes rest in-between efforts.
Perform the 3 sets of 12 minutes at sweet spot effort with 3 minutes zone 2 recovery.
Cool down for 5 minutes
- Author: otfcoaching
- Sport: bike
- Duration: 67 min
- Dominant zone: Threshold
- Intensity: 0.81
- Created: 2020-02-04T20:44:59.103Z
- Updated: 2026-04-22T10:42:22.110Z
Structure
- Warm-Up 10 min @ 36-70% (36-70w)
- 4X
- 1 min @ 85% (85w) 90-110 rpm
- Rest 1 min @ 40% (40w)
- 1 min @ 85% (85w)
- 1 min @ 40% (40w)
- 2X
- 12 min @ 91% (91w)
- Rest 3 min @ 40% (40w)
- 12 min @ 91% (91w)
- Cooldown 5 min @ 55-27% (55-27w)