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- Duration
- 1 h
- TSS
- 70
- IF
- 0.83
- Work
- 697 kJ ≈ 697 kcal
- Avg power
- 194 Wat FTP 250 W
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About this workout
Третья и самая тяжёлая «сладость» плана: два длинных отрезка по 20 минут ровно на 90 % FTP — классический Sweet Spot. Название нежное, но не обольщайся.
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 7:00 | 25→75% | 63→188 | Z1 Recovery |
| 2 | 0:30 | 95% | 238 | Z4 Threshold |
| 3 | 0:30 | 50% | 125 | Z1 Recovery |
| 4 | 0:30 | 105% | 263 | Z4 Threshold |
| 5 | 0:30 | 50% | 125 | Z1 Recovery |
| 6 | 0:30 | 115% | 288 | Z5 VO2max |
| 7 | 0:30 | 50% | 125 | Z1 Recovery |
| 8 | 2:00 | 50% | 125 | Z1 Recovery |
| 9 | Repeat ×4 | |||
| 9.1 | 4:00 | 90% | 225 | Z3 Tempo |
| 9.2 | 1:00 | 90% | 225 | Z3 Tempo |
| 10 | 3:00 | 55% | 138 | Z1 Recovery |
| 11 | 5:00 | 90% | 225 | Z3 Tempo |
| 12 | Repeat ×5 | |||
| 12.1 | 1:00 | 90% | 225 | Z3 Tempo |
| 12.2 | 1:00 | 90% | 225 | Z3 Tempo |
| 13 | 5:00 | 90% | 225 | Z3 Tempo |
| 14 | 5:00 | 55→25% | 138→63 | Z1 Recovery |
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