Sweetspot #6

Duration 01:00:00 TSS 65 IF 0.8 Has instructions Has RPM target

03:00 @ 43% FTP - 63% FTP
01:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
4x
03:00 @ 0% FTP - 0% FTP,
02:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP @ 55RPM
00:30 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP @ 55RPM
00:30 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP @ 55RPM
00:30 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP @ 55RPM
02:30 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP @ 83RPM
03:00 @ 0% FTP - 0% FTP @ 88RPM
03:00 @ 0% FTP - 0% FTP @ 93RPM
03:00 @ 0% FTP - 0% FTP @ 98RPM
03:00 @ 0% FTP - 0% FTP @ 105RPM
03:00 @ 65% FTP - 45% FTP

By working just below threshold in zone 3 and into the lower portion of zone 4, we can train effectively to push up our threshold.

In this workout, we also include the element of a target cadence to enhance the effect of sub-maximal work.