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.

WARM-UP:

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.

MAIN-SET:

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!

COOL-DOWN:

Gradual decrease in power and cadence, then stretch!

HOW TO DO THE WORKOUT:

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 info@gaffneycyclingcoaching.com

6 comments

  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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