Tempo

3 x 20 Sweetspot (90mins)

  • Cycling
  • 1h 30mTime
  • 107Stress
  • 0.84Intensity
  • 16Popularity

About this workout

This classic 3 x 12 Sweet Spot workout delivers a high training return with manageable fatigue, making it perfect for mid-week tempo sessions or enhancing your FTP without overcooking. Ideal for sustaining the pace during group rides and time trials, it builds endurance while keeping you sharp for race day.

Paul Allan

Workout structure

  • 5 min @ 48-64% (48-64w)
  • 6:30 min @ 70% (70w)
  • 8 min @ 78% (78w)
  • 3 min @ 58% (58w)
  • 12 min @ 87% (87w)
  • 1:30 min @ 87-96% (87-96w)
  • 6 min @ 96% (96w)
  • 3 min @ 62% (62w)
  • 12 min @ 87% (87w)
  • 1:30 min @ 87-96% (87-96w)
  • 6 min @ 96% (96w)
  • 3 min @ 58% (58w)
  • 12 min @ 87% (87w)
  • 1:30 min @ 87-96% (87-96w)
  • 6 min @ 96% (96w)
  • 2 min @ 65% (65w)
  • 1:30 min @ 65-50% (65-50w)