The primary objective of the sweetspot over-unders session is to increase your ability to tolerate work in & around the sweetspot training zone (88-93% of your Functional Threshold Power) which is a "sweetspot" training area between endurance and intensity.

And, often in the real world, we can't just cruise or just stick to a regular pace, instead you have to lift your effort/drop your effort, so this session will help simulate that too.

Warm Up:
7min from 40% to 75% FTP
3min at 50% FTP

Main Set:
1min at 85% FTP
1min at 95% FTP
1min at 85% FTP
1min at 95% FTP
1min at 85% FTP
1min at 95% FTP

3min at 45% FTP

1min at 85% FTP
1min at 95% FTP
1min at 85% FTP
1min at 95% FTP
1min at 85% FTP
1min at 95% FTP

3min at 45% FTP

1min at 85% FTP
1min at 95% FTP
1min at 85% FTP
1min at 95% FTP
1min at 85% FTP
1min at 95% FTP

Cool Down:
6min at 45% FTP

Rest up, sleep well, hydrate and eat as healthily as possible!

Today's workout is a high intensity interval session, where we use sweetspot and Vo2 intervals to raise your Functional Threshold Power (FTP) and boost your endurance. 

Warm Up:
6min at 30-75% FTP
3mins at 50% FTP

Main Set:
2min30 at 88% FTP
1min30 at 50% FTP
2min30 at 88% FTP
1min30 at 50% FTP
2min30 at 88% FTP
3min at 50% FTP

2mins at 100% FTP
2mins at 45% FTP
2mins at 100% FTP
2mins at 45% FTP
2mins at 100% FTP
2mins at 45% FTP
2mins at 100% FTP
2mins at 45% FTP

Cool Down:
6mins winding down to 45% FTP

Rest up, sleep well, hydrate and eat as healthily as possible!

Todays 45 minute session is a slightly easier session that the ones you've done this week, this is one that we use to build some endurance and prepare the body for what's on the schedule for next week.  

Warm Up:
6mins easy to steady warm up (50% FTP)

Main Set:
3mins at 55% FTP
3mins at 65% FTP
3mins at 75% FTP

3mins easy spin at 50% FTP

3mins at 60% FTP
3mins at 70% FTP
3mins at 80% FTP

3mins easy spin at 50% FTP

3mins at 55% FTP
3mins at 65% FTP
3mins at 75% FTP

Cool Down:
6mins easy (winding down to 45% FTP)