Wednesday Windtrainer Workout: Sweet Spot Strength Bike Intervals

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). At this intensity, you get the physiological benefits without the level of fatigue of higher intensity sessions. This session 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.

This is an adaptation of a workout from Triathlete Magazine. You can read the full article here.

Sweet Spot Strength Bike Intervals

  • 15min WU Level I;
  • 5x 30sec Level III, 30sec Level II RI;
  • 5min Level III- Cad 60-65;
  • 7min Level III+;
  • 2min Level II;
  • 5min Level III+;
  • 7min Level III- Cad 60-65;
  • 10min Level I;
  • 10min Stretching

Start the workout with a fifteen-minute Warm Up (WU) riding at Level I.

To build your Heart Rate and prepare your muscles for the intensity to follow next up is a set of five, 30-second intervals at Level III, and have a 30-second Rest Interval (RI) riding at Level II between reps.

The main set is made up of two reps, each with two parts.

Start the first rep with five minutes of riding at the bottom end of Level III (Level III-) the article describes this as 75-80% of your Functional Threshold Power (FTP). Ride at a low cadence of 60-65 rpm.

The second part of the first rep is lifting your effort to Level III+ for seven minutes, which is described in the article as 88-95% of your Functional Threshold Power (FTP). This Sweet Spot riding should be done at a higher cadence.

Ride for two minutes at Level II for your Rest Interval (RI).

The second rep starts with five minutes at Level III+ for seven minutes, which is described in the article as 88-95% of your Functional Threshold Power (FTP). This Sweet Spot riding should be done at a higher cadence.

Then finish the second rep with seven minutes of riding at the bottom end of Level III (Level III-) the article describes this as 75-80% of your Functional Threshold Power (FTP). Ride at a low cadence of 60-65 rpm.

Complete a Cool Down (CD) for ten minutes at Level I.

Finish with ten minutes 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 coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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