Sweet Spot Burst 4 x 8 minutes

• Cycling
• 1h 0mTime
• 76Stress
• 0.87Intensity
• 30Popularity

About this workout

This workout features 4 sets of 8-minute sweet spot bursts designed to develop your lactate tolerance and raw sprinting power, perfect for closing gaps in a race or pushing the pace in group rides. It's a solid choice for those looking to maximize training returns without overcooking their legs.

Workout structure

• Warm-Up 4 min @ 50% (50w)
• Active 2 min @ 70% (70w)
• Active 2 min @ 85% (85w)
• Rest 3 min @ 40% (40w)
• Active 2 min @ 100% (100w)
• Rest 5 min @ 40% (40w)
• 4X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Rest 3 min @ 60% (60w)
• 4X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Rest 3 min @ 60% (60w)
• 4X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Rest 3 min @ 60% (60w)
• 2X
  • Active 5 sec @ 200% (200w)
  • Rest 2 min @ 92% (92w)
• Active 5 sec @ 200% (200w)
• Cooldown 2 min @ 92% (92w)
• 5 sec @ 200% (200w)
• 2 min @ 92% (92w)