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.
Sika’s Favourite: Long Intervals
- 10min WU Level I;
- 5min Level II;
- 4x 15min Level III, 5min Level I RI;
- 15min CD Level I;
- 10min Stretching
Start the workout with a ten-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 five-minute ramp at Level II building from 50-75%.
The main set is made up of four reps, at Level III for fifteen minutes. Ride at Level I for five minutes between reps.
Complete a Cool Down (CD) for fifteen minutes at Level I.
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 email@example.com and 021 348 729. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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