VO2Max

Sweetspot with bursts

  • Cycling
  • 57mTime
  • 68Stress
  • 0.84Intensity
  • 7,995Popularity

About this workout

This workout blends sweet spot training with short, intense bursts at 90% FTP, perfect for building both your endurance and top-end capacity. It's an excellent choice for those seeking to sustain a solid pace during group rides while also developing the power needed for decisive race kicks.

woaksie

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)