Wednesday Windtrainer Workout: Alison Freeman’s Sweet Spot Bike Intervals

Spending time riding just above and just below your Threshold intensity will build your ability to ride at your Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

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.

The inspiration for this session comes from Alison Freeman of D3 Multisport. I’ve modified it a little bit. You can read the full article here.

Alison Freeman’s Sweet Spot Bike Intervals

  • WU
    • 4min Level I;
    • 3min Level II;
    • 2min Level III;
    • 1min Level IV;
  • 3min Level II RI;
  • 6x
    • 30sec Level V;
    • 2:30sec Level III;
    • 2min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a ten-minute Warm Up (WU). This Warm Up (WU) starts with a four-minute at Level I, then three minutes at Level II, two minutes at Level III, and one minute at Level IV.

After the Warm Up (WU) spend three minutes riding at Level II as Rest Interval (RI) before starting the main set.

The main set is made up of six reps. Start these reps with 30 seconds of riding at Level V. The next two and a half minutes are ridden at Level III, preferably at the upper end of Level III. Then take two minutes riding at Level II as your Rest Interval (RI) prior to the next rep.

Conclude the intervals with ten minutes of riding at Level II for your Cool Down (CD). The Cool Down in the original version of this workout is only two minutes long which like the warm-up won’t be physiologically effective.

Finish with ten minutes of stretching to assist with your 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 and 021 348 729. Make sure you sign up for my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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