Workouts» 4wk FTP Booster» Week 1 »

Day 7 - Sweet Spot 12

5min @ 50% FTP
2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 85rpm, 50% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
3min @ 95rpm, 100% FTP
3min @ 85rpm, 50% FTP
2x 12min @ 95rpm, 91% FTP,
3min @ 80rpm, 61% FTP
4x 1min @ 95rpm, 106% FTP,
2min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 71

Zone distribution

Z1: 25m

Z2: 6m

Z3: -

Z4: 27m

Z5: 5m

Z6: -

39%
10%
0%
43%
8%
1%

Time to challenge your ability to complete High Intensity efforts after first accumulating some time at sweet spot.

In this session you will complete 2 x 12min sweet spot efforts before finishing with 4 x 1min VO2max efforts.

The more efficient you are in the 12min efforts...

The better your VO2 max efforts will be!

✓ Available in Zwift More workouts like this

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4wk FTP Booster » Week 1

  • Day 1 - HIT 80% FTP #1

    52m | 48 SP

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  • Day 2 - HIT 45sec #1

    57m | 81 SP

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  • Day 3 - Tempo into Sprints

    1h 1m | 74 SP

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  • Day 4 - Endurance

    1h | 64 SP

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  • Day 5 - 40/20's #1

    51m | 52 SP

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  • Day 6 - Tempo with accelerations #1

    52m | 63 SP

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  • Day 7 - Sweet Spot 12

    1h 3m | 71 SP

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