A change in ERG! It's your choice whether to use ERG or not on the first interval, but please try the second with ERG off. You will have to make the power and not resist it, so it will feel different. Don't worry if your power isn't perfectly steady; just do your best to smooth it out.
We'll get in a good warm-up with fast pedals, continuing to use these to warm up our engines and brains. Each fast-pedal should get progressively faster based on our unique body. If you have a few extra minutes to warm up, spin light Endurance.
We'll use the Endurance segment to settle into Gear 1 breathing and get our minds ready for our second Sweet Spot workout.
Sweet Spot power is higher than Tempo and lower than FTP. It requires more focus and is hard, but it's very doable and repeatable. Settle into a good pedaling and breathing rhythm here (use Gear 2). Continue to focus on holding the Sweet Spot after the surges. You can do this!
The surges are strong, but they aren't max. Use high cadence to spin up the power. Shift to Gear 3 breathing as needed. We will definitely feel these, but we are ready!
Let's get a good cool down, settling back to Gear 1 breathing and taking advantage of the parasympathetic activation to help us recover faster.