Sweetspot with bursts 1H

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 70Popularity

About this workout

This sweetspot workout with bursts intensifies your training by blending sustained efforts at 90% FTP with short recoveries, simulating the demands of group rides and race scenarios. It's an efficient way to boost your aerobic ceiling while developing the kick needed for those critical moments in a race.

Workout structure

• 1 min @ 45% (45w)
• 1 min @ 60% (60w)
• 1 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 3 min @ 60% (60w)
• 1:50 min @ 90% (90w)
• 9X
  • Rest 10 sec @ 120% (120w)
  • Rest 1 min @ 90% (90w)
• 10 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 1:50 min @ 90% (90w)
• 9X
  • Rest 10 sec @ 120% (120w)
  • Rest 1 min @ 90% (90w)
• 10 sec @ 120% (120w)
• 5 min @ 60% (60w)
• 1:50 min @ 90% (90w)
• 9X
  • 10 sec @ 120% (120w)
  • 1 min @ 90% (90w)
• 10 sec @ 120% (120w)
• 4:30 min @ 70-50% (70-50w)