4x11mSweetspot4mP15mTempo

• Cycling
• 1h 42mTime
• 111Stress
• 0.81Intensity
• 95Popularity

About this workout

This sweet spot workout combines sustained efforts with tempo intervals, making it a perfect blend for building FTP while keeping fatigue manageable. It's an ideal choice for mid-week training or to boost your endurance for group rides and longer climbs.

Workout structure

• 1 min @ 40-50% (40-50w)
• 5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 5 min @ 75-95% (75-95w)
• 3 min @ 55% (55w)
• 3 min @ 100% (100w)
• 2 min @ 65% (65w)
• 1 min @ 75-88% (75-88w)
• 4 min @ 88% (88w)
• 3X
  • 2 min @ 88-93% (88-93w)
• 2 min @ 45-60% (45-60w)
• 2 min @ 60% (60w)
• 1 min @ 88% (88w)
• 4X
  • 2 min @ 88-93% (88-93w)
• 1 min @ 88-92% (88-92w)
• 2 min @ 45-60% (45-60w)
• 2 min @ 60% (60w)
• 5X
  • 2 min @ 88-96% (88-96w)
• 2 min @ 42% (42w)
• 2 min @ 43-60% (43-60w)
• 1 min @ 88% (88w)
• 4X
  • 2 min @ 88-93% (88-93w)
• 1 min @ 88-92% (88-92w)
• 3 min @ 60% (60w)
• 1 min @ 66-80% (66-80w)
• 14 min @ 80% (80w)
• 1 min @ 58% (58w)
• 1 min @ 57% (57w)
• 1 min @ 56% (56w)
• 4 min @ 60% (60w)