10min from 25 to 75 % FTP
30sec @ 95rpm, 95 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 105rpm, 105 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 115rpm, 115 % FTP
2min 30sec @ 85rpm, 50 % FTP
15sec @ 110rpm, 150 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 110rpm, 135 % FTP
1min @ 85rpm, 50 % FTP
1min @ 110rpm, 120 % FTP
1min @ 85rpm, 50 % FTP
30sec @ 110rpm, 135 % FTP
1min @ 85rpm, 50 % FTP
15sec @ 110rpm, 150 % FTP
2min @ 85rpm, 50 % FTP
30sec from 65 to 88 % FTP
4min @ 95rpm, 88 % FTP
1min @ 105rpm, 105 % FTP
15sec @ 85rpm, 65 % FTP
30sec from 65 to 92 % FTP
4min @ 95rpm, 92 % FTP
1min @ 105rpm, 105 % FTP
30sec @ 85rpm, 65 % FTP
30sec from 65 to 96 % FTP
4min @ 95rpm, 96 % FTP
1min @ 105rpm, 106 % FTP
1min @ 85rpm, 65 % FTP
30sec from 65 to 100 % FTP
4min @ 95rpm, 100 % FTP
1min @ 105rpm, 105 % FTP
2min @ 85rpm, 65 % FTP
30sec from 65 to 104 % FTP
4min @ 95rpm, 104 % FTP
1min @ 115rpm, from 104 to 120 % FTP
5min 45sec from 75 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 115rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 2min 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 110rpm, <span
data-value="135" data-unit="relpow">135</span>% FTP 1min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 110rpm, <span
data-value="135" data-unit="relpow">135</span>% FTP 1min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 4min @ 95rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 1min @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 15sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="92" data-unit="relpow">92</span>% FTP 4min @ 95rpm, <span
data-value="92" data-unit="relpow">92</span>% FTP 1min @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="96" data-unit="relpow">96</span>% FTP 4min @ 95rpm, <span
data-value="96" data-unit="relpow">96</span>% FTP 1min @ 105rpm, <span
data-value="106" data-unit="relpow">106</span>% FTP 1min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="100" data-unit="relpow">100</span>% FTP 4min @ 95rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="104" data-unit="relpow">104</span>% FTP 4min @ 95rpm, <span
data-value="104" data-unit="relpow">104</span>% FTP 1min @ 115rpm, from <span
data-value="104" data-unit="relpow">104</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 5min 45sec from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 75
Zone distribution Z1: 20m
Z2: 9m
Z3: 5m
Z4: 17m
Z5: 6m
Z6: 3m
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
✓ Available in Zwift
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