Sweet Spot Burst 4 x 8 minutes

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 41Popularity

About this workout

This workout features 4 sets of 4 x 2 minute bursts at 92% FTP, blending sweet spot training with anaerobic efforts to build your kick for closing gaps and sprinting power. Perfect for sharpening your top-end punch ahead of group rides or races, this session delivers solid gains without overcooking your system.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• Active 20 min @ 71% (71w)
• 4X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Active 4 min @ 60% (60w)
• 4X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Active 4 min @ 60% (60w)
• 4X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Active 4 min @ 60% (60w)
• 4X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Active 15 min @ 75% (75w)
• Cooldown 4:40 min @ 50% (50w)