Cycling Session

Wednesday Windtrainer Workout: Matt Bottrill’s Sweet Spot Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. 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.

The inspiration for this session comes from Matt Bottrill, in an article published in the March/April 2022 “Gear for the Year” issue of Triathlete. The article in the magazine differs from the one published online. Matt is a cycling coach who has worked with pro triathletes like Tim Don and Tim O’Donnell.

Matt Bottrill’s Sweet Spot Workout

  • 20min WU Level II Cad 100rpm;
  • 3x 10min Level III, 5min Level I;
  • 15min CD Level II Cad 100rpm;
  • 10min Stretching

Start the workout with a twenty-minute Warm Up (WU) riding at Level II. Maintain a high cadence of 100rpm for the duration of the Warm Up (WU).

The main set is made up of three reps, at Level III (listed in the article as between 87% & 93% of your Functional Threshold Power (FTP)) for ten minutes. Ride at Level I for five minutes between reps for your recovery.

Complete a Cool Down (CD) for fifteen minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

Here is my data from when I did this workout:

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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

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