Workouts / Endurance
Endurance
Sweet Spot Endurance Training
Build your endurance with this 30 minute interval training session that alternates between mid-intensity and mid-to-high intensity efforts, with a couple of sprints included at the end.
Duration30:00
TSS37
IF0.86
Blocks20
Time30:00
TSS37
IF0.86
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 10% · 3 minZ2 23% · 7 minZ3 27% · 8 minZ4 33% · 10 minZ5 5% · 2 minZ6 2% · 1 min
Intervals
20 blocksZ1
Warm-up
1:0055%Z2
Warm-up
2:0065%Z2
Warm-up
2:0075%Z2
Warm-up
1:0065%Z4
Interval
1:00100%Z3
Recovery
1:0085%Z4
Interval
2:00100%Z3
Recovery
2:0085%Z4
Interval
3:00100%Z3
Recovery
3:0085%Z4
Interval
2:00100%Z3
Recovery
2:0085%Z5
Interval
1:00110%Z1
Recovery
1:0055%Z5
Interval
0:30110%Z1
Recovery
0:3055%Z6
Interval
0:30125%Z1
Recovery
0:3055%Z4
Cool-down
2:0092%Z2
Cool-down
2:0065%What it trains
Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.
Reviews
Tags
sweet spotenduranceintervalsprintsvideoGCN Training
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