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@dubtap
"Sweet spot" intervals are much more 'doable' than trying to do 20 mins at FTP.
Two years ago I did these sessions based on an ABCC article twice week from before Xmas till track opened and I was flying but didn't really know what to do with all the suddenly acquired speed and when I stopped them the top-end I had dropped off really quickly.
Warm up
5min ride @ 85% FTP
2 min rest
5 x 2 mins @ 100% FTP 30 sec rest between each
5 min rest
10 x 1 min @ 115% FTP 30 sec rest between each
2 min rest
10 * 30 sec @ 140% 30 sec rest between each
I've done alot more work this year on building FTP with sweet spot work before even attempting any intervals over FTP so hopefully anything acquired now will stick around a bit longer this time.