Anaerobic

Sweet Spot Over Under 5x4 min

  • Cycling
  • 1h 15mTime
  • 83Stress
  • 0.81Intensity
  • 20Popularity

About this workout

This Sweet Spot Over Under workout features three sets of 4 minutes at 93% FTP, pushing your limits while allowing for brief recoveries. It's a classic choice for improving your endurance and anaerobic capacity, perfect for those crucial moments in group rides when the pace picks up or for sustaining efforts in a time trial.

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 2 min @ 55% (55w)
  • Active 20 sec @ 120% (120w)
  • Rest 4 min @ 93% (93w)
  • Active 20 sec @ 170% (170w)
  • Rest 2 min @ 60% (60w)
  • 3X
    • Active 20 sec @ 120% (120w)
    • Rest 4 min @ 93% (93w)
    • Active 20 sec @ 170% (170w)
    • Rest 2 min @ 55% (55w)
  • 20 sec @ 120% (120w)
  • 4 min @ 93% (93w)
  • 20 sec @ 170% (170w)
  • 5 min @ 45% (45w)
  • 30 min @ 65% (65w)