Created by Matt Rowe, from Rowe & King Coaching, this structured training session is designed to help build endurance. 

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

About the session:
This workout has 4 blocks of lower SweetSpot (88% FTP), with each block reducing in duration. Separating each block of SST is a high intensity effort, which will see you surge to 115% of your FTP for 30 seconds at a time. Put the lot together, you've got 30 minutes of continuous effort, with the vast majority (28 minutes) spent at lower SweetSpot intensity (88% of FTP).

The workout is a typical SweetSpot workout in that is aims to develop your aerobic capabilities, yet the bursts of high intensity help to also inject some top end to help sharpen you up. Short cool down to finish.

47 minutes in total.

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 following link 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).