Tonight I opted for another bout of Sweet Spot Training (Short). I’ve said it before and I’ll likely say it again:
This is a solid, sweaty workout.
A great way to put in 50 minutes on the bike.
I wasn’t really in the mood for getting on the bike tonight. Even with last night’s recovery ride, the thought of having to do a proper workout wasn’t that appealing.
Still, I got on, and did the session. That’s the main thing.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/sweaty-sweet-spot-training-warmup-done.jpg?resize=825%2C464&ssl=1)
Once on, things weren’t so bad. The hardest part is getting on. After that it’s just about seeing it through.
There was a big race on Watopia tonight. I’m not quite sure what race that was, but at several points, big packs of riders came flooding past me.
I found the first block, both the 190w and 175w efforts to be the hardest.
This was largely due to struggling to find a rhythm. I was over 100rpm for a good long while. That’s a recipe for quickly tiring myself out.
As things went on I settled down around 95rpm.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/sweaty-sweet-spot-training-easier-block1.jpg?resize=825%2C464&ssl=1)
The nice thing about the Sweet Spot Training is the time generally goes by fairly quickly.
There’s the harder blocks and then the easier blocks.
At 5 minutes each, they are long enough to kill chunks of the workout, and short enough to not feel too punishing.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/sweaty-sweet-spot-training-nearly-done.jpg?resize=825%2C464&ssl=1)
I definitely feel the practice of recovering around 175w has been hugely beneficial to my riding overall.
I’ve used the same mindset I use during these workouts when on longer climbs. Again, huge wins here.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/done.jpg?resize=825%2C464&ssl=1)
When the four blocks and the cool down were complete, I had about 28.5km on the clock.
I decided, heck, why not see it through to a nice round 30km.
And around this point I was just coming up to that little climb out of the under-the-sea tunnels.
Hastily deciding to drop gears and put in a max effort sprint, I pulled from almost a standstill to 850+w.
I think that’s a new personal best for me.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/sweaty-sweet-spot-training-spike.jpg?resize=825%2C464&ssl=1)
However, Zwift’s post-ride stats seemed to think otherwise.
I got an unlock for hitting over 800w, so I’m guessing this is the first time I must have done this?
Checking the screenshot from yesterday’s end of ride results show my previous high was 775w, so no idea why Zwift shows what it does:
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/sweaty-sweet-spot-training-end-of-ride.jpg?resize=825%2C464&ssl=1)
It’s pretty crazy to think I put out 800+w tonight after a full workout.
A few months back I remember wondering how on Earth anyone might be capable of this. I remember hitting 600w for the first time and thinking I’d never be able to push harder than that.
Then 700w came along. And now 800w.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/sweaty-sweet-spot-training-general.jpg?resize=825%2C464&ssl=1)
Overall happy to get another 30km on the board, another 55 minutes on the weekly riding goal, and over 500 calories burned.
Feels like a decent hour.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/2019-11-13_17233060.jpg?resize=825%2C464&ssl=1)
Not quite sure yet what to ride tomorrow night. Probably another workout of some sort. Maybe a custom workout.
![](https://i0.wp.com/cyclingindoors.co.uk/wp-content/uploads/2019/11/sweaty-sweet-spot-training-critical-power.jpg?resize=825%2C464&ssl=1)
My average heart rate for this ride comes in at 150bpm.
Last time I did SST I mentioned I’d like to see this below 146bpm (my previous ride) on the next attempt. I’m wondering if my max effort sprint buggered that right up. Silly me.