Sweet spot endurance training: 30-minute indoor cycling workout
Manon Lloyd leads the way in this half-hour HIIT workout, designed to work the sweet spot with some sprint intervals included at the end
Build your endurance with this 30-minute interval training session. GCN's Manon Lloyd leads a workout that alternates between mid-intensity and mid-to-high-intensity efforts, with a couple of sprints included at the end.
Read more: How to get set up for indoor training
What are the benefits of sweet spot training?
The 'sweet spot' is a training zone between 86 - 95% of your Functional Threshold Power (FTP). That means that your sweet spot is the kind of intensity you'd be able to sustain for over an hour, but only just. It's a really important training zone for cyclists to work on, and it's even more important for riders who want to push hard for a long time, such as in a time trial or when leading a group ride.
Training in the sweet spot allows you to push yourself without creating too much muscle damage, so it's great for riders who are looking for value-packed training, without having to spend a long time recovering.
Another sweet spot session to try: Conor Dunne's 30-minute sweet spot session
Warm up for six minutes on your indoor trainer or spin bike
This session starts with a six-minute warm-up on your turbo trainer. Start by spinning the legs gently, then gradually up the intensity, minute by minute. Once we've hit a 4/10 intensity, we'll bring it back down to 3/10, so we're fresh for the main part of the session.
The main sweet spot training session begins
It's time for the main part of the session. Follow Manon's lead as she guides you through a range of different efforts. We'll start by alternating between 7/10 and 5/10, increasing the time spent in each intensity gradually.
Then, we'll up the intensity of the efforts and bring down the intensity of the recovery. The session ends with some 8/10 and 9/10 efforts, which should feel pretty tough!
Spin down the legs on your indoor bike
Stay on the bike for a couple of minutes longer for a gentle cool down. Spin gently on your bike for as long as you need to loosen up your legs and shake out your muscles. If you feel like two minutes isn't enough, keep spinning gently.
Alternatively, if you think you can take on another, have a look at this quick sprinting session.
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