2x20 minutes (Sweet spot}

• Cycling
• 1h 20mTime
• 86Stress
• 0.80Intensity
• 16Popularity

About this workout

This 2x20 minutes sweet spot workout is a classic choice for building the sustainable power you'll need on weekly group rides and time trials, pushing your limits while keeping fatigue manageable. It's a smart way to boost your FTP without overcooking, making it an essential part of any solid training plan.

Workout structure

• 5 min @ 45% (45w) 90 rpm
• 2 min @ 55% (55w) 95 rpm
• 2 min @ 65% (65w) 100 rpm
• 2 min @ 75% (75w) 105 rpm
• 1:30 min @ 85% (85w) 110 rpm
• 30 sec @ 100% (100w) 120 rpm
• 2 min @ 45% (45w) 90 rpm
• 2X
  • 6 sec @ 105% (105w) 120 rpm
  • 1 min @ 45% (45w) 90 rpm
• 6 sec @ 105% (105w) 120 rpm
• 2:42 min @ 45% (45w) 90 rpm
• 20 min @ 93% (93w) 90 rpm
• 10 min @ 45% (45w) 80 rpm
• 20 min @ 93% (93w) 90 rpm
• 10 min @ 40% (40w) 80 rpm