Anaerobic

Sweet Spot Over under 5x4 min

  • Cycling
  • 47mTime
  • 57Stress
  • 0.85Intensity
  • 21Popularity

About this workout

This sweet spot over-under workout features a gnarly main set of 3 x 4 minutes at 93% FTP that pushes your limits while building lactate tolerance and a powerful kick for race scenarios. Perfect for adding punch to your group rides or fine-tuning your performance for time trials, it delivers great returns with manageable fatigue.

zweistein

Workout structure

  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 3 min @ 45% (45w)
  • 3X
    • Active 30 sec @ 120% (120w)
    • Rest 4 min @ 93% (93w)
    • Active 30 sec @ 140% (140w)
    • Rest 4 min @ 60% (60w)
  • 30 sec @ 120% (120w)
  • 4 min @ 93% (93w)
  • 30 sec @ 140% (140w)
  • 5 min @ 45% (45w)