Sweet Spot Progression

Training
180

Based on the guidance from this thread and a few others, I made a full set of custom workouts for sweet-spot progression. I think these are available to everyone; and if they’re not, but they could be, please point me to instructions on how to make them available to everyone. I’m happy to share.

All these workouts have the following traits:

  1. Rest intervals are at 50% of FTP.

  2. 9-min warm-up: 2m @ 50%, 2m @ 70%, 2m @ workout power, and 3m @ 50%.

  3. 5-min cool-down: starting at 50% and ramping down to 35%.

  4. Workout names all look like SS90/40 4x10. All start with SS, the “90” means work done at 90% of FTP, the “40” means 40 minutes of Time In Zone, and then 4x10 obviously describes how those 40 minutes get distributed.

  5. SS90 workouts get rest intervals that are 3 minutes long.

The following SS90 workouts exist right now:

  • SS90/40 4x10
  • SS90/45 3x15
  • SS90/50 2x25
  • SS90/60 3x20
  • SS90/60 2x30
  • SS90/60 1x60
  • SS90/70 2x35
  • SS90/75 3x25
  • SS90/75 1x75
  • SS90/80 2x40
  • SS90/90 2x45
  • SS90/90 1x90

Comments and suggestions welcome. Hope they’re useful to others as they’ve already become for me. In the workout tab, you just have to type “SS9” into the search box to get the list.

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