PEDAL MANIAMENU

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SWEET SPOT BUILDER

SWEET SPOT · 75 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH75 MIN
LOAD83
STEPS9
HARDESTZ4

Ten, fifteen and twenty minutes of sweet spot, each a little harder than the last.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
  2. BUILD10 MIN AT 88 % · 90 RPM, 5 MIN AT 55 %, 15 MIN AT 90 % · 90 RPM, 5 MIN AT 55 %, 20 MIN AT 92 % · 90 RPM, 5 MIN AT 50 %
  3. COOL-DOWN3 MIN FROM 50 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY23 MIN
  • Z2ENDURANCE7 MIN
  • Z3TEMPO10 MIN
  • Z4THRESHOLD35 MIN

THE COACH SAYS

  • 12:00 Ten minutes at 88 percent.
  • 27:00 Fifteen at 90.
  • 34:30 Halfway.
  • 47:00 The last one, and the longest.
  • 57:00 Halfway.
  • 65:00 Two minutes. Hold it.

RIDE IT

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

.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.