Sweet Spot and burst hour

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout blends sweet spot training with anaerobic bursts, featuring 3 sets of 5 minutes at 92.8% FTP to push your limits and develop that top-end punch. Ideal for closing gaps in group rides or prepping for those final race kicks, it’s a perfect mix for cyclists looking to maximize their performance without overcooking.

Workout structure

• 5 min @ 55% (55w) 85 rpm
• 5 min @ 72% (72w) 85 rpm
• 1 min @ 74% (74w) 85 rpm
• 1 min @ 77% (77w) 85 rpm
• 1 min @ 79% (79w) 85 rpm
• 1 min @ 81% (81w) 85 rpm
• 1 min @ 83% (83w) 85 rpm
• 1 min @ 86% (86w) 85 rpm
• 1 min @ 88% (88w) 85 rpm
• 1 min @ 93% (93w) 85 rpm
• 30 sec @ 55% (55w) 85 rpm
• 3X
  • 5 min @ 93% (93w) 85 rpm
  • 2 min @ 72% (72w) 85 rpm
  • 3 min @ 55% (55w) 85 rpm
• 1:30 min @ 158% (158w) 85 rpm
• 10 min @ 55% (55w) 85 rpm