Tempo

3 x 30' Sweet Spot

  • Cycling
  • 4h 30mTime
  • 246Stress
  • 0.74Intensity
  • 18Popularity

About this workout

This 3 x 30' Sweet Spot workout is a classic way to build your FTP with sustained efforts right at the edge of your threshold, perfect for boosting your performance during long climbs or steady group rides. It delivers high training returns for the fatigue cost, making it an ideal mid-week staple for cyclists looking to enhance their endurance without overreaching.

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Workout structure

  • Warm-Up 15 min @ 50% (50w)
  • 60 min @ 60% (60w)
  • 3X
    • 30 min @ 90% (90w)
    • Rest 10 min @ 60% (60w)
  • 60 min @ 60% (60w)
  • Cooldown 15 min @ 50% (50w)