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Compact Sweet Spot Booster

Short but effective sweet spot workout. Concentrates training stress into minimal time for maximum adaptation.
45m Duration
7
Intensity
41
Training stress
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Workout Segments

Activation Warmup

Short high-cadence activation intervals within warm-up
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Duration 5m
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Intensity 4
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Power 50% - 85% FTP
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Heart Rate 65% - 80% Max HR

Sweet Spot 15min

Extended sweet spot for threshold adaptation
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Duration 15m
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Intensity 7
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Power 88% - 94% FTP
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Heart Rate 80% - 90% Max HR

Active Recovery 5min

Very easy spinning for recovery between efforts
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Duration 5m
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Intensity 2
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Power 45% - 55% FTP
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Heart Rate 60% - 68% Max HR

Sweet Spot 10min

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Duration 10m
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Intensity 7
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Power 88% - 94% FTP
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Heart Rate 85% - 95% Max HR

Recovery Cooldown

Extended recovery-pace cooldown for better adaptation
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Duration 10m
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Intensity 2
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Power 35% - 50% FTP
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Heart Rate 55% - 65% Max HR