started week 4 of SS part 1 and just did this workout and boy was it tough! When I looked at it on paper I thought those 5 second bursts would be easy. I couldn’t have been more wrong!
This was a 4 x 8 minutes ON in Sweet Spot with a ‘burst’ every 2 minutes; 4 minutes recovery
Perform the effort at Sweet Spot Wattages, then ‘burst’ out of the saddle for 5 secs at 200% of your FTP then return to sweet spot wattages.
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some ‘gas’/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.
You should feel like you are working but not “suffering”