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AC + Sweet Spot #1

3min @ 50% FTP
4x 10sec @ 200% FTP,
50sec @ 50% FTP
3min from 60 to 75% FTP
2min @ 50% FTP
5min from 90 to 104% FTP
3min @ 50% FTP
2min @ 150% FTP
3min @ 50% FTP
2min @ 143% FTP
3min @ 50% FTP
2min @ 136% FTP
3min @ 50% FTP
2min @ 129% FTP
3min @ 50% FTP
2min @ 122% FTP
5min @ 50% FTP
10min from 94 to 88% FTP
5min from 75 to 45% FTP
3min @ 50% FTP4x 10sec @ 200% FTP,
50sec @ 50% FTP3min from 60 to 75% FTP2min @ 50% FTP5min from 90 to 104% FTP3min @ 50% FTP2min @ 150% FTP3min @ 50% FTP2min @ 143% FTP3min @ 50% FTP2min @ 136% FTP3min @ 50% FTP2min @ 129% FTP3min @ 50% FTP2min @ 122% FTP5min @ 50% FTP10min from 94 to 88% FTP5min from 75 to 45% FTP
Workout overview

Duration: 1h 2m

Stress points: 91

Zone distribution

Z1: 31m

Z2: 6m

Z3: 3m

Z4: 12m

Z5: -

Z6: 11m

50%
9%
5%
19%
0%
17%

The aim today is to both work on your Anaerobic Capacity, and to also improve your aerobic efficiency.

We do this by completing 5 x 2min AC intervals, before finishing with a 10min Sweet Spot effort. By depleting your carbohydrate stores with the AC intervals, the 10min Sweet Spot effort may not be as comfortable as it should be!

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