Workouts» GC Coaching» Sweet Spot »

Not So Sweet Spot

10min from 25 to 75% FTP
3x 30sec @ 115% FTP,
30sec @ 50% FTP
2min free ride
12min @ 88% FTP
3min from 88 to 110% FTP
3min @ 50% FTP
12min @ 88% FTP
3min from 88 to 110% FTP
3min @ 50% FTP
9min from 110 to 25% FTP
10min from 25 to 75% FTP3x 30sec @ 115% FTP,
30sec @ 50% FTP2min free ride12min @ 88% FTP3min from 88 to 110% FTP3min @ 50% FTP12min @ 88% FTP3min from 88 to 110% FTP3min @ 50% FTP9min from 110 to 25% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 18m

Z2: 5m

Z3: 28m

Z4: 6m

Z5: 4m

Z6: -

30%
8%
47%
9%
6%
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.

NOT SO SWEET SPOT
-2x 12 minutes @SST w/ a 3 minute gradual ramp-up in both power and cadence to finish. Rest for 3 minutes between.
-Finish with a gradual "cool-down" :-) then stretch!

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