Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 20m

Z2: 9m

Z3: 5m

Z4: 17m

Z5: 6m

Z6: 3m

33%
16%
8%
28%
10%
4%

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.

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