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Spaded Sweetie

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 @ 58rpm, from 104 to 120% FTP
5min 45sec from 75 to 25% FTP
10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP2min 30sec @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP1min @ 110rpm, 120% FTP1min @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP30sec from 65 to 88% FTP4min @ 95rpm, 88% FTP1min @ 105rpm, 105% FTP15sec @ 85rpm, 65% FTP30sec from 65 to 92% FTP4min @ 95rpm, 92% FTP1min @ 105rpm, 105% FTP30sec @ 85rpm, 65% FTP30sec from 65 to 96% FTP4min @ 95rpm, 96% FTP1min @ 105rpm, 106% FTP1min @ 85rpm, 65% FTP30sec from 65 to 100% FTP4min @ 95rpm, 100% FTP1min @ 105rpm, 105% FTP2min @ 85rpm, 65% FTP30sec from 65 to 104% FTP4min @ 95rpm, 104% FTP1min @ 58rpm, from 104 to 120% FTP5min 45sec from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 75

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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Build Me Up » Week 7

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