Sweet Spot intervals are a great way to increase your tolerance for 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.
2x 20min Sweet Spot Intervals
- 10min WU Level II;
- 2x 20min Level IV, 5min Level II RI;
- 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 20 minutes at Level IV, then ride easily at Level II for five minutes as your Rest Interval (RI). Repeat this set twice.
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 coachray@coachray.nz 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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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
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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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