Bike BTH-Q

Bike Workout: BTH-Q

Objective:

• Build durability at high aerobic intensities with longer Sweet Spot (~90% of CP) intervals, then sharpen threshold power and resilience with shorter efforts above threshold (~105% of CP).
• Improve the ability to produce and control power under fatigue while maintaining form and rhythm.
• Drive upward movement in CP through targeted sub-threshold and supra-threshold work.

Workout Description:

This workout pairs sustained Sweet Spot (~90% of CP) intervals with brief, sharper efforts at ~105% of CP. The longer blocks develop sub-threshold endurance and efficiency; the finishing efforts above threshold stress lactate handling and power production when tired—mirroring potential race-day demands of strong aerobic pacing alongside terrain-specific/forced surges in effort.

This improves:

• Lactate clearance and buffering
  
• Fatigue resistance and sustained output near threshold
• Mental focus and pacing across varying intensities
• Upward movement of Critical Power

Workout Execution:

After a progressive warm-up through Z1 (65–79% of CP), complete the Sweet Spot work at ~90% of CP with smooth, even power and 85–95 rpm—no surges. Transition to short intervals at ~105% of CP that are controlled but uncomfortable; maintain a smooth pedal stroke, breathe deeply, and keep cadence stable. These are precise efforts, not all-out sprints. Fuel early and consistently so the above-threshold pieces remain high-quality. Stay focused and finish with clean mechanics.