Workouts» Gran Fondo» Week 4 »

4. The Long Ride - SST Long

10min from 40 to 85% FTP
3x 5min @ 95% FTP,
5min @ 86% FTP
13min @ 50% FTP
1min @ 110% FTP
1min @ 50% FTP
3x 5min @ 95% FTP,
5min @ 86% FTP
13min @ 50% FTP
1min @ 110% FTP
1min @ 50% FTP
4x 5min @ 95% FTP,
5min @ 86% FTP
5min from 75 to 55% FTP
Workout overview

Duration: 2h 25m

Stress points: 173

Zone distribution

Z1: 34m

Z2: 7m

Z3: 52m

Z4: 50m

Z5: 2m

Z6: -

23%
5%
36%
34%
1%
0%

Sweet Spot Training (or SST for short) will give great bang for buck as you can spend quite a bit of time in the Sweet Spot of your power curve without building up undue amounts of training stress.

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All workouts in 

Gran Fondo » Week 4

  • 1. Tempo To Sprints

    50m | 62 SP

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  • 2. Tempo Accelerations

    50m | 61 SP

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  • 3. Endurance Free Ride

    50m | 53 SP

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  • 4. The Long Ride - SST Long

    2h 25m | 173 SP

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