Threshold

2x_20min_SweetSpot

  • Cycling
  • 1h 13mTime
  • 83Stress
  • 0.82Intensity
  • 20Popularity

About this workout

This sweet spot workout features two sustained efforts with brief high-intensity bursts, perfect for pushing your FTP while maintaining a manageable fatigue level. It's a classic choice for mid-week training to build the power needed for group ride efforts and time trials without overcooking your legs.

mitrob

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • Warm-Up 3 min @ 60% (60w)
  • 2X
    • Work 30 sec @ 100% (100w) 110 rpm
    • Rest 1 min @ 50% (50w) 75 rpm
  • Work 30 sec @ 100% (100w) 110 rpm
  • Rest 2 min @ 50% (50w) 75 rpm
  • Work 20 min @ 91% (91w) 90-95 rpm
  • Rest 10 min @ 70% (70w) 75-85 rpm
  • Work 20 min @ 91% (91w) 90-95 rpm
  • Cool-down 10 min @ 65% (65w) 85-75 rpm