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Short and Sweet(spot)

4min from 50 to 70% FTP
3x 15sec @ 115% FTP,
30sec @ 50% FTP
1min @ 55% FTP
3x 15sec @ 120% FTP,
30sec @ 50% FTP
1min @ 55% FTP
3x 15sec @ 125% FTP,
30sec @ 50% FTP
1min @ 55% FTP
5min @ 88% FTP
2min @ 50% FTP
5min @ 88% FTP
2min @ 50% FTP
5min @ 88% FTP
2min @ 50% FTP
6x 30sec @ 105% FTP,
30sec @ 70% FTP
3min @ 50% FTP
6x 30sec @ 105% FTP,
30sec @ 70% FTP
3min @ 50% FTP
6x 30sec @ 105% FTP,
30sec @ 70% FTP
5min 15sec from 70 to 40% FTP
Workout overview

Duration: 1h 4m

Stress points: 67

Zone distribution

Z1: 25m

Z2: 13m

Z3: 15m

Z4: -

Z5: 10m

Z6: 2m

39%
20%
23%
0%
15%
2%

Author: John Levison

After a warm-up including some progressive, short 'spikes' to ensure the legs are primed, we start with three, 5-minutes sweetspot efforts (approx 70.3 pace, or just above). Then, it's three sets of short, just above FTP effort intervals with short (partial) recovery.

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