Tempo

3 x 20' Sweet Spot

  • Cycling
  • 3h 0mTime
  • 164Stress
  • 0.74Intensity
  • 15Popularity

About this workout

This 3 x 20' Sweet Spot workout blends sustained efforts at 90% FTP with ample recovery, making it a fantastic choice for boosting your FTP without overly taxing your system. Perfect for mid-week rides or prepping for group outings, it strikes the balance between intensity and endurance, similar to classic 3 x 30 intervals but with a sharper focus on maximizing your training return.

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Workout structure

  • Warm-Up 10 min @ 50% (50w)
  • 40 min @ 60% (60w)
  • 3X
    • 20 min @ 90% (90w)
    • 10 min @ 60% (60w)
  • 30 min @ 60% (60w)
  • Cooldown 10 min @ 50% (50w)