Short but effective sweet spot workout. Concentrates training stress into minimal time for maximum adaptation.

Maximum bang-for-buck sweet spot session. Perfect for busy athletes needing efficient aerobic development.

Progressive aerobic workout building from base to tempo. Teaches body to shift energy systems efficiently.

Structured fartlek with tempo base and sweet spot surges. Develops ability to respond to racing demands while maintaining aerobic focus.

Block periodization inspired workout with concentrated intensity followed by aerobic base. Maximizes training efficiency.

True polarized session with extended aerobic base and short sweet spot bursts. Develops aerobic system while maintaining intensity.

Comprehensive pyramid session moving through all aerobic intensities. Develops broad-spectrum endurance fitness.

Reverse pyramid starting with hardest effort when fresh. Sweet spot to tempo progression for optimal power expression.

Modern pyramid workout building through tempo to sweet spot. Trains multiple energy systems and teaches pacing progression.

Tempo workout with emphasis on force production and cadence control. Builds strength-endurance and pedaling efficiency.

Extended tempo efforts building muscular endurance and aerobic power. Perfect stepping stone to sweet spot training.

Aerobic tempo session focusing on sustainable power just above aerobic threshold. Builds aerobic capacity with manageable intensity.

Extended sweet spot session for advanced athletes. Two 20-minute efforts build exceptional threshold endurance and mental toughness.

Four 8-minute sweet spot intervals with short recoveries. Develops ability to repeat efforts at threshold-adjacent intensities.

Progressive sweet spot session with three 12-minute blocks. Builds threshold power and teaches pacing for sustained efforts.