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 |