Short sweet spot efforts: 30 minute indoor cycling workout with Conor Dunne

This 30-minute sweetspot HIIT session will work your zone 3 and zone 4 – perfect for improving your power and aerobic fitness.

Clock20:00, Wednesday 4th October 2023

This 30-minute session from Conor Dunne works in the sweetspot, which is near the top end of your aerobic capacity. If you want to squeeze in an effective training session to a busy schedule, this one is perfect. In 30 minutes, we'll warm up, complete a set of 7/10 efforts, then cool down.

For this session, you'll need an indoor bike, with a towel and water bottle close at hand.

What are the benefits of sweetspot training?

As this study from the National Centre for Biotechnical Information shows, sweetspot training is a crucial component of a rounded training plan, and offers a number of benefits. This intensity zone, typically around 85-95% of FTP (Functional Threshold Power), enhances aerobic capacity, endurance, and threshold power. It helps cyclists build strength efficiently, improve race performance, and minimise overtraining risks.

On your indoor bike, warm up for 8 minutes

On your indoor bike, warm up for 8 minutes

First of all, let's warm up. Starting at a very low intensity, build up gradually from a 2/10 to a 7/10. It might feel quite hard for a warmup, but working your muscles at a higher intensity is crucial to prepare for the session to come.

The main session: 7/10 efforts with short recovery

The main session: 7/10 efforts with short recovery

It's time for the main session. Following Conor's lead, alternate between 7/10 efforts, lasting between 2 and 3 minutes, and short recovery spins. Pay attention to the cadence – for some efforts, we're aiming to use a higher cadence than you might otherwise, to help with your pedalling technique.

Top Tip

Make the most of the recovery time, but keep your legs spinning. Turning your legs will help your muscles recover.

Cool down for a couple of minutes on your bike

Cool down for a couple of minutes on your bike

With the session done, spend a couple of minutes spinning your legs. Spin the pedals really gently, just moving your legs. It'll make the recovery process a lot faster.

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