Created by Matt Rowe, from Rowe & King, this Sweetspot Training is regarded as providing the optimal balance of difficulty (intensity) and amount (volume).

For coaching and all your training needs visit https://roweandking.com/Opens a new window

About the session:
• Progressive warmup, you should feel ready to start intense efforts. You should have a good sweat on, and the heart rate should be raised to circa 90% of your max.
• Repeat 8 x 3-minutes @ 93% FTP - 2-minutes 89% FTP.
• Warm down, 3:30-minutes.

Session details:
Warmup:
• Includes 3 x 1-minute at high cadence (110rpm+)

Repeat 5 times:
• 2-minutes and 45 seconds @ Zone 4
• 15 second “spike” @ Zone 5

Recovery:
• 5-minutes

Repeat 5 times:
• 2-minutes and 45 seconds @ Zone 4
• 15 second “spike” @ Zone 5

Cool Down:
• 5-minutes @ Zone 1

Safety Note: 
Only undertake vigorous exercise if you are fit and healthy to do so. If you are at all unsure, consult a Physician or Doctor first. All training equipment including Bikes and Turbo trainers should be in full working order. Do not use any piece of equipment that does not come up to the required standard.

More information:
For more information check out the Mountain Massif website www.mountainmassif.comOpens a new window, follow on Facebook, Instagram (Mountain_Massif) and join our Zwift Club, by clicking the link here https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window. To record all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window).