Endurance

Sweet Spot A #2

  • Cycling
  • 1hTime
  • 44Stress
  • 0.66Intensity
  • 45Popularity

About this workout

Sweet Spot workouts target a unique training zone meant to stimulate both your aerobic system while minimizing the recovery time needed. The Sweet Spot zone is overlaps the top end of tempo workouts and the bottom end of threshold workouts, and is generally considered 88-94% of FTP. In this Sweet Spot workout block, you will start at the lower end of the Sweet Spot zone, which should feel relatively comfortable under 90% of FTP. The workout at 84%, for example, is a tempo workout progression. After that, you will begin progressing through the Sweet Spot zone until you are completing intervals at 94% of your FTP. As opposed to Threshold workouts which can feel hard in just a couple of minutes, Sweet Spot workouts should feel much more comfortable, and shouldn’t be too painful during Sweet Spot intervals lasting less than 15 minutes. Coach Jack says that Sweet Spot can be enjoyable when it is designed specifically for YOU. And that’s why Coach Jack has designed the Sweet Spot progressions in a way to not overload you too quickly, and to help you ease into the efforts at the beginning of the plan. At first, these workouts should feel easy, while in the later weeks of the plan they will get progressively harder.

jimcooke

Workout structure

  • Warm-Up 4 min @ 40% (40w)
  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 15 sec @ 100% (100w)
  • Warm-Up 45 sec @ 60% (60w)
  • Warm-Up 1 min @ 40% (40w)
  • 3 min @ 70% (70w)
  • 2 min @ 78% (78w)
  • 2 min @ 84% (84w)
  • 2 min @ 40% (40w)
  • 2 min @ 84% (84w)
  • 2 min @ 50% (50w)
  • 5 min @ 45% (45w)
  • 2X
    • 5 min @ 65% (65w)
    • 7 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)