VO2Max

Sweetspot with bursts

  • Cycling
  • 57mTime
  • 68Stress
  • 0.84Intensity
  • 1,582Popularity

About this workout

This workout combines sweet spot training with intense bursts, pushing you to maintain a high aerobic output while developing your capacity for those critical moments during races or hard group rides. It's an efficient way to build your FTP without burning out, perfect for mid-week efforts that keep you sharp and ready for weekend challenges.

Ari

Workout structure

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