Combined: Sweet spot + 4 x 4 min above threshold
Sweet spot opener, then 2 x (4+4 min at 113-115% FTP with 2 min rest). Trains top-end power on tired legs.
The sweet spot opener fills the muscles with lactate and partially depletes glycogen. When the hard above-threshold efforts come afterwards, the body must mobilize power under pressure. You train the anaerobic system in a state that resembles the end of a race — the legs are already tired, the heart rate is up, and you still have to deliver. This ability separates those who can follow an attack from those who fall off.
Øktstruktur
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Snitt
195 W
78% FTP
Normalisert watt (NP)
218 W
87% FTP
4 intervaller
230–288 W
92–115% FTP
Pause
10 min
138 W (55%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 7 min | 50–62% | 125–155 W | Utholdenhet (sone 2) |
| Sweet spot åpner | 4 min | 92% | 230 W | Hardt aerobt (sone 3) |
| Pause | 10 min | 55% | 138 W | Utholdenhet (sone 2) |
| Sweet spot hoveddel | 26 min | 93% | 233 W | Hardt aerobt (sone 3) |
| Pause | 8 min | 55% | 138 W | Utholdenhet (sone 2) |
| Blokk 1: 2 × 4 min | 8:30 | 113–115% | 283–288 W | VO2max (sone 5) |
| Pause | 10 min | 55% | 138 W | Utholdenhet (sone 2) |
| Blokk 2: 2 × 4 min | 8:30 | 114–115% | 285–288 W | VO2max (sone 5) |
| Nedkjøling | 10 min | 55–35% | 138–88 W | Restitusjon (sone 1) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
96 min
Snitt watt
78% FTP
Normalisert watt
87% FTP
Intensitetsfaktor
0.87
Treningsstress
122
Våre tips for denne økten
- 1.The sweet spot opener prepares the body. Do not push too hard — save energy for the above-threshold blocks.
- 2.The rest periods between the hard efforts are short. Use them to breathe down, not to check your phone.
- 3.This session is race-relevant: you train making hard attacks when the body is already tired.
Hva du oppnår
The sweet spot opener fills the muscles with lactate and partially depletes glycogen. When the hard above-threshold efforts come afterwards, the body must mobilize power under pressure. You train the anaerobic system in a state that resembles the end of a race — the legs are already tired, the heart rate is up, and you still have to deliver. This ability separates those who can follow an attack from those who fall off.
Ernæring
Eat a normal breakfast 2-3 hours before. Bring a drink with carbohydrates. Start drinking after 30 min. After the session: protein + carbohydrates within 30 minutes.
Slik kombinerer du økten
Do this session midweek as the one hard session. Have zone 2 the day before and after. Avoid doing another hard session the day after — the legs need time to absorb the work.
Teoretisk grunnlag
See Norwegian version for physiological background.
Bruk denne økten
Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.
Fungerer med:
Zwift · TrainerRoad · Wahoo · TrainingPeaks · Intervals.icu · Garmin Connect
Zwift: Legg .zwo-filen i Documents/Zwift/Workouts-mappen. TrainingPeaks og Intervals.icu: Importer .zwo- eller .mrc-filen direkte. Garmin: Importer via TrainingPeaks eller bruk .mrc med Wahoo.