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.