PEDAL MANIAMENU

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SWEET SPOT 2X20

SWEET SPOT · 70 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH70 MIN
LOAD77
STEPS8
HARDESTZ4

Two twenty-minute blocks just under threshold, with five minutes between.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 90 RPM, 1 MIN AT 100 % · 95 RPM, 4 MIN AT 55 %
  2. MAIN SET2 × (20 MIN AT 90 % · 90 RPM, 5 MIN AT 55 %)
  3. COOL-DOWN5 MIN FROM 60 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY24 MIN
  • Z2ENDURANCE5 MIN
  • Z4THRESHOLD41 MIN

THE COACH SAYS

  • 0:00 Easy start. Find your rhythm.
  • 10:00 A taste of what's coming.
  • 15:00 Settle in.
  • 25:00 Halfway. Shoulders loose.
  • 33:00 Two minutes.
  • 35:00 Spin it out.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Sweet Spot 2x20.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.