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Inverse Sweet Spot w/ Bursts

10min from 25 to 75% FTP
3x 30sec @ 115% FTP,
30sec @ 50% FTP
2min free ride
15min @ 88% FTP
1min @ 115% FTP
10min @ 88% FTP
1min @ 115% FTP
5min @ 88% FTP
1min @ 115% FTP
2min 30sec @ 88% FTP
1min @ 115% FTP
1min @ 88% FTP
1min @ 115% FTP
30sec @ 88% FTP
1min @ 115% FTP
15sec @ 88% FTP
1min @ 115% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 30sec @ 115% FTP,
30sec @ 50% FTP2min free ride15min @ 88% FTP1min @ 115% FTP10min @ 88% FTP1min @ 115% FTP5min @ 88% FTP1min @ 115% FTP2min 30sec @ 88% FTP1min @ 115% FTP1min @ 88% FTP1min @ 115% FTP30sec @ 88% FTP1min @ 115% FTP15sec @ 88% FTP1min @ 115% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 6m 15s

Stress points: 83

Zone distribution

Z1: 15m

Z2: 6m

Z3: 36m

Z4: -

Z5: 9m

Z6: -

23%
9%
55%
0%
13%
0%

Author: S.Gaffney (GC Coaching)

WARM-UP
-Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.


INVERSE SST w/ BURSTS
-We are going to spending A LOT of time @SST today, so be ready to sweat. This workout involves decreasing interval lengths @SST with a burst @VO2 Max at the end of each one. So, this will start off moderate, become hard, then down-right nasty by the end :-)
-10 minutes cool-down then stretch!

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