07 - Sweet Spot 12

• Cycling
• 1h 3mTime
• 70Stress
• 0.82Intensity
• 645Popularity

About this workout

This sweet spot workout features two solid 12-minute intervals at 91% FTP, helping you build the kick to close gaps and improve your sustainable power for group rides and time trials. It's a time-efficient way to boost your FTP without overcooking, making it a staple for mid-week training.

Workout structure

• 5 min @ 50% (50w)
• 2X
  • 10 sec @ 175% (175w)
  • 50 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 3 min @ 100% (100w)
• 3 min @ 50% (50w)
• 2X
  • 12 min @ 91% (91w)
  • 3 min @ 61% (61w)
• 4X
  • 1 min @ 106% (106w)
  • 2 min @ 50% (50w)
• 3 min @ 50% (50w)