Sweet Spot Intervals

My coach John Hughes has me do “Sweet Spot” intervals once a week. These intervals are at a effort are intended to increase sustained power and should be done between Zone 3 Tempo and Zone 4 Sub threshold. Today, I rode a bit harder than I should have and I managed to do only three intervals instead of five.

I must learn how to restrain myself!

Ride Statistics

Total Elapsed Time	1:00:15
Ride Time (Time Moving)	1:00:16
Distance, mi	16.97
Work, kJ	618
Average Power, Watts	171
Average Cadence	71
Average Speed, mph	16.90
Average Heart Rate	131
Weight, lbs	195.0
Average Power, Watts	171
Maximum Power, Watts	639
Normalized Power	198
Average Watts/kg	1.9
Maximum Watts/kg	7.2

 

First Interval

	Average	Moving	Pedaling	Maximum
Speed (mph):	18.42	18.36	—	19.40
Cadence (rpm):	68	68	68	72
Heart Rate (bpm):	141	141	141	145
Torque (Nm):	8.26	8.26	8.26	9.00
Power (Watts):	204	204	204	244
Power (Watts/kg):	2.31	2.31	2.31	2.76

Second Interval

	Average	Moving	Pedaling	Maximum
Speed (mph):	18.99	18.93	—	20.35
Cadence (rpm):	70	70	70	75
Heart Rate (bpm):	142	142	142	150
Torque (Nm):	8.51	8.51	8.51	9.00
Power (Watts):	217	217	217	265
Power (Watts/kg):	2.45	2.45	2.45	3.00

Third Interval

	Average	Moving	Pedaling	Maximum
Speed (mph):	18.23	18.17	—	19.36
Cadence (rpm):	71	71	71	76
Heart Rate (bpm):	140	140	140	146
Torque (Nm):	7.85	7.85	7.85	9.00
Power (Watts):	192	192	192	244
Power (Watts/kg):	2.17	2.17	2.17	2.76