This workout involves A LOT of time spent at Sweet Spot (SST), so be ready to sweat!  Workout time is 1 hour, 6 minutes, and 10 seconds with a TSS of 76.


10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 30 seconds @Active Recovery to ready the legs, and finally 2 minutes free ride to ready the mind.


This workout consists of decreasing interval lengths @SST with a burst @VO2 Max at the end of each one.  So, this will start off moderate, become difficult, and finish down-right nasty by the end!


Gradual decrease in power and cadence, then stretch!


To use this custom workout file, click the link below and save the .zwo file to your computer’s /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see this workout (called “Inverse Sweet Spot w/ Bursts”) under the Custom Workouts category in the workout picker.

Download Here

About the Author Shayne Gaffney

Shayne holds a bachelors degree in biology, is a USA Cycling Level 2 Certified Coach, USA Olympic Committee Safe Sport Certified, and a Category 3 road and cyclocross racer. He is the owner of GC Coaching and the creator and director of P2 Cycling. He can be contacted directly via


  1. Grazie !!! Thank you for this precious tip. I don’t usually join races, workouts are the base of my zwift training. Really appreciated. Ciao

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