Z4 Sweetspot 2x20 min + Vo2max 3x3 min

• Cycling
• 1h 42mTime
• 120Stress
• 0.84Intensity
• 25Popularity

About this workout

This workout combines sweet spot intervals with VO2 max efforts, pushing your limits with 2 sets of 4x3 minutes at 95% FTP. Perfect for boosting your aerobic ceiling and building the kick needed for those decisive race moments or hard group ride surges.

Workout structure

• Warm-Up 7 min @ 40-60% (40-60w)
• Active 3 min @ 58% (58w)
• Active 1 min @ 76% (76w)
• Active 1 min @ 79% (79w)
• Active 1 min @ 82% (82w)
• Active 1 min @ 85% (85w)
• Active 1 min @ 88% (88w)
• Active 1 min @ 92% (92w)
• Active 1 min @ 96% (96w)
• Active 1 min @ 100% (100w)
• Active 3 min @ 40% (40w)
• 4X
  • Active 2:30 min @ 90% (90w)
  • Rest 2:30 min @ 95% (95w)
• Active 5 min @ 30% (30w)
• 4X
  • Active 2:30 min @ 90% (90w)
  • Rest 2:30 min @ 95% (95w)
• Active 5 min @ 30% (30w)
• Active 3 min @ 120% (120w)
• Active 3 min @ 25% (25w)
• Active 3 min @ 115% (115w)
• Active 3 min @ 25% (25w)
• Active 3 min @ 110% (110w)
• Active 3 min @ 25% (25w)
• Active 10 min @ 65% (65w)
• Cooldown 3 min @ 50-30% (50-30w)