Sweet spot over under 2

• Cycling
• 1h 2mTime
• 78Stress
• 0.87Intensity
• 31Popularity

About this workout

This workout features sweet spot over unders, alternating between sustained efforts at 87% FTP and recovery, perfect for building your aerobic ceiling while improving your lactate tolerance. It's ideal for those looking to boost performance in group rides and time trials where pacing and punch matter.

Workout structure

• 2 min @ 60% (60w)
• 30 sec @ 90% (90w)
• 15 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 15 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 1 min @ 50% (50w)
• 2X
  • 1 min @ 110% (110w)
  • 2:30 min @ 87% (87w)
• 1 min @ 110% (110w)
• 2 min @ 87% (87w)
• 4 min @ 50% (50w)
• 2X
  • 1 min @ 110% (110w)
  • 2:30 min @ 87% (87w)
• 1 min @ 110% (110w)
• 2 min @ 87% (87w)
• 4 min @ 50% (50w)
• 2X
  • 1 min @ 110% (110w)
  • 2:30 min @ 87% (87w)
• 1 min @ 110% (110w)
• 2 min @ 87% (87w)
• 4 min @ 50% (50w)
• 2X
  • 1 min @ 110% (110w)
  • 2:30 min @ 87% (87w)
• 1 min @ 110% (110w)
• 2 min @ 87% (87w)
• 5 min @ 50% (50w)