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Sweetspot with a kick

4min from 40 to 75% FTP
3x 15sec @ 120% FTP,
40sec @ 50% FTP
30sec @ 65% FTP
3x 15sec @ 125% FTP,
40sec @ 50% FTP
30sec @ 65% FTP
3x 15sec @ 130% FTP,
40sec @ 50% FTP
30sec @ 65% FTP
3min @ 82% FTP
2min @ 86% FTP
1min @ 92% FTP
30sec @ 125% FTP
2min 30sec from 50 to 70% FTP
3min @ 82% FTP
2min @ 86% FTP
1min @ 92% FTP
30sec @ 125% FTP
2min 30sec from 50 to 70% FTP
3min @ 82% FTP
2min @ 86% FTP
1min @ 92% FTP
30sec @ 125% FTP
2min 30sec from 50 to 70% FTP
3min @ 82% FTP
2min @ 86% FTP
1min @ 92% FTP
30sec @ 125% FTP
2min 30sec from 50 to 70% FTP
3min @ 82% FTP
2min @ 86% FTP
1min @ 92% FTP
30sec @ 125% FTP
3min 45sec from 75 to 50% FTP
4min from 40 to 75% FTP3x 15sec @ 120% FTP,
40sec @ 50% FTP30sec @ 65% FTP3x 15sec @ 125% FTP,
40sec @ 50% FTP30sec @ 65% FTP3x 15sec @ 130% FTP,
40sec @ 50% FTP30sec @ 65% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP3min 45sec from 75 to 50% FTP
Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 14m

Z2: 11m

Z3: 25m

Z4: 5m

Z5: -

Z6: 5m

24%
18%
42%
8%
0%
8%

Author: J.Levison

The session starts with a steady warm-up and three short sets of progressive above FTP efforts to get the legs nicely prepared for the work ahead.
This main set comprises of 5 sets of 6mins at around Sweetspot effort, gently increasing within each set, with the 'kick' being that each set finishes with 30 secs above FTP. Think of that as a short/sharp hill that needs to be crested and forces you out of your(relative!) comfort zone, before recovering and then getting back into your sustainable pace.

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