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GC Coaching's Spaded Sweetie

10min from 50 to 80% 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
3min from 60 to 25% FTP
10min from 50 to 80% 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% FTP3min from 60 to 25% FTP
Workout overview

Duration: 57m 15s

Stress points: 74

Zone distribution

Z1: 15m

Z2: 10m

Z3: 7m

Z4: 17m

Z5: 6m

Z6: 3m

26%
17%
12%
30%
10%
5%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready 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 interva;;l featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it!

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