Structured Base - Spiked Sweetspot Tri club 2 16/01/2025

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 50Popularity

About this workout

This VO2 Max workout features 4 sets of 3 minutes at 83% FTP, pushing your limits while improving aerobic capacity for those moments when the road kicks up or you're sprinting for the line. A great addition to your sweetspot training regimen, it offers a solid return on investment without the fatigue of harder efforts.

Workout structure

• Warm-Up 10 min @ 27% (27w)
• 4X
  • 1 min @ 113% (113w) 88-96 rpm
  • 2 min @ 98% (98w) 80-86 rpm
  • 2:30 min @ 83% (83w) 76-84 rpm
  • 1 min @ 27% (27w)
• 1 min @ 113% (113w) 88-96 rpm
• 2 min @ 98% (98w) 80-86 rpm
• 3 min @ 83% (83w) 76-84 rpm
• 1 min @ 27% (27w)
• 1 min @ 113% (113w) 88-96 rpm
• 2 min @ 98% (98w) 80-86 rpm
• 3 min @ 83% (83w) 76-84 rpm
• 2 min @ 27% (27w)
• 2X
  • 15 sec @ 113% (113w)
  • 45 sec @ 27% (27w)
• 30 sec @ 113% (113w)
• 30 sec @ 27% (27w)
• 45 sec @ 113% (113w)
• 15 sec @ 27% (27w)
• 5 min @ 27% (27w)