An increasingly challenging half-hour spin session with tempo, sweet spot, and over-FTP work. The session increases in difficulty with each effort getting increasingly longer.
warmup
Intensity: 30%
RPE 2/10
warmup
Intensity: 40%
RPE 4/10
warmup
Intensity: 60%
RPE 6/10
warmup
Intensity: 80%
RPE 8/10
recovery
Intensity: 30%
RPE 1/10
active
Intensity: 50%
RPE 5/10
active
Intensity: 60%
RPE 6/10
active
Intensity: 80%
RPE 8/10
recovery
Intensity: 30%
RPE 2/10
active
Intensity: 50%
RPE 5/10
active
Intensity: 60%
RPE 6/10
active
Intensity: 80%
RPE 8/10
recovery
Intensity: 30%
RPE 2/10
active
Intensity: 50%
RPE 5/10
active
Intensity: 60%
RPE 6/10
active
Intensity: 80%
RPE 8/10
cooldown
Intensity: 30%
RPE 2/10
Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.
Useful when you want sessions that match tags such as HIIT, Indoor Cycling, Tempo, Sweet Spot, Progressive, video, GCN Training.
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