Bike BTH-K

Bike Workout: BTH-K

Objective:

• Improve muscular endurance and raise CP by accumulating quality time at Sweet Spot (~88-92% of CP).
• Increase ability to sustain strong sub-threshold efforts with steady cadence and even power.
• Sharpen mental focus and pacing control at race-relevant intensities while managing fatigue.
  

Workout Description:

This session targets Sweet Spot (~88-92% of CP)—a high-return zone that balances intensity and sustainability. After a progressive Z1 warm-up (65–79% of CP), the main work holds ~88-92% of CP in smooth, controlled intervals. The aim is maximal adaptation with manageable fatigue, building the capacity to ride just below threshold for longer.

This improves:

• Lactate clearance and buffering
  
• Time-to-fatigue at sub-threshold intensities
• Aerobic capacity and muscular endurance
• Mental focus and pacing control at race-relevant efforts

Workout Execution:

After an easy build through Z1, settle into intervals at ~88-92% of CP with steady 85–95 rpm and smooth power—no surging. Effort should feel strong but sustainable (RPE 7–8/10): you could push harder, but it would cost you later. Keep posture quiet, breathe rhythmically, and hold form. Stay consistent and finish strong.