Threshold Session: 4x5min Threshold + 10min Sweet Spot

Goal: Improve your maximal aerobic capacity (threshold) and sustained performance in the submaximal range (Sweet Spot). This combo is the engine for your FTP development.
Intensity:

Threshold intervals: 7–9/10 – intense but controlled. Hard, but doable.
Sweet Spot: 6–7/10 – consistently demanding, but sustainable.

Body awareness: Threshold intervals are hard, but ride them with clean technique – quiet upper body, stable pedal stroke, steady breathing. In the Sweet Spot block focus on rhythm and efficient posture.
Fueling: 60–100g carbs/h – threshold and Sweet Spot tax your metabolism heavily. Train the gut!

Important: Attack the threshold intervals with full focus – then execute the Sweet Spot as a clean, sustained effort. Don't overpace the threshold work, or you'll lack power for the Sweet Spot.
After the session: Recovery shake or meal with protein & carbs within 30min. Hydrate well.

Warm-up & cool-down are part of the ride – can be shortened if you're riding indoors.

Build FTP, suffer with control – let's go!