Better Cycling - Sweet Spot Intervals

 Block: Warm Up

• 1 minute of 56% FTP [ERG watts = 56% of FTP]
• 1 minute of 60% FTP [ERG watts = 60% of FTP]
• 1 minute of 64% FTP [ERG watts = 64% of FTP]
• 1 minute of 68% FTP [ERG watts = 68% of FTP]
• 1 minute of 72% FTP [ERG watts = 72% of FTP]
• 1 minute of 76% FTP [ERG watts = 76% of FTP]
• 1 minute of 80% FTP [ERG watts = 80% of FTP]
• 1 minute of 84% FTP [ERG watts = 84% of FTP]
• 1 minute of 88% FTP [ERG watts = 88% of FTP]
• 1 minute of 92% FTP [ERG watts = 92% of FTP]
• 1 minute of 96% FTP [ERG watts = 96% of FTP]
• 1 minute of 100% FTP [ERG watts = 100% of FTP]
• 5 minutes of 56% FTP [ERG watts = 56% of FTP]

 Block: Main Block

• 5 minutes of 100% FTP [ERG watts = 100% of FTP]
• 5 minutes of Easy Spinning [ERG watts = 60% of FTP]
• 10 minutes of 94% FTP [ERG watts = 94% of FTP]
• 5 minutes of Easy Spinning [ERG watts = 60% of FTP]
• 10 minutes of 94% FTP [ERG watts = 94% of FTP]

 Block: Warm Down

[ERG watts = 54% of FTP]
• 8 minutes of Warm Down [ERG watts = 54% of FTP]