anaerobic

Sweet Spot (5X20) & AC Intervals (6X1)

  • Cycling
  • 2h 53mTime
  • 203Stress
  • 0.84Intensity
  • 50Popularity

About this workout

This workout combines sweet spot training with anaerobic intervals, featuring 5 x 20 minutes at 90% FTP followed by 1-minute Billat intervals to build your top-end punch and lactate tolerance. Perfect for those looking to sustain group ride intensity while developing the capacity for race kicks and breakaways.

MJB

Workout structure

  • 20 min @ 45% (45w)
  • 5X
    • 20 min @ 90% (90w)
    • 5 min @ 55% (55w)
  • 6X
    • 1 min @ 130% (130w)
    • 2 min @ 55% (55w)
  • 10 min @ 45% (45w)