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1️⃣ Sweet Spot Intervals (88–94% FTP) ➡️ Example: 3x12min with 5min recovery 👉 Builds aerobic power & muscular endurance 2️⃣ Over-Unders ➡️ Example: 6x8min alternating 1min @105% FTP / 1min @95% FTP 👉 Teaches your body to recover while still working hard 3️⃣ VO₂ Max Sessions ➡️ Example: 5x4min @110–120% FTP with 4min recovery 👉 Expands your aerobic ceiling for big FTP gains 💡 Consistency beats intensity. Start with 1–2 of these per week and progress slowly. #cyclingtraining #FTPboost #winter
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