Sweet Spot intervals are a great way to increase your tolerance to riding hard. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
I’m more of a fan of longer warm-ups, so ensure that the muscles are fully warm. I’ve modified Zwift’s workout by extending the warm-up. Zwift is a massively multiplayer online cycling and running game and training programme that enables users all over the world to interact, train and compete in a virtual world.
Zwift’s SST Short
- 10min WU Level II;
- 4x 5min Level IV, 5min Level III;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.
The main set: ride hard for five minutes at Level IV, then decrease the intensity down to Level III for the next five minutes (not a true Rest Interval (RI) but a decrease in intensity to allow some minor recovery). Repeat this set a total of four times.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at firstname.lastname@example.org and 021 348 729.
Join over 1,959 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
If you enjoyed this workout, here is a similar session I published 12 months ago.
For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.