This is a relatively steady-state profile where riders aim to ride between 88% and 93% of their functional threshold power, commonly referred to as the “sweet spot” of training. This is a sustained high Zone 3/low Zone 4 effort with a perceived exertion that lies somewhere between 6 (moderately hard) and 7 (hard) on a 1–10 scale. There is great training value in the sweet spot, as it allows you to manage lactate efficiently and it’s not so intense as to require extended recovery.
The biggest challenge of this profile is aiming to maintain that sweet spot while riding at different cadences. The profile consists of climbs and flat road efforts at various cadences and has three distinct sections, with each section beginning at a lower cadence and progressively increasing in leg speed. Your goal is to keep that steady effort as best you can.