3x13mSweetspot4mP15mTempo

• Cycling
• 1h 33mTime
• 99Stress
• 0.80Intensity
• 80Popularity

About this workout

This workout features a solid sweet spot main-set designed to boost your FTP while incorporating tempo intervals that enhance your aerobic durability. Perfect for mid-week training, it helps you sustain that critical pace during group rides and long climbs.

Workout structure

• 1 min @ 49% (49w)
• 2 min @ 58% (58w)
• 3X
  • 30 sec @ 76% (76w)
• 30 sec @ 58% (58w)
• 3X
  • 30 sec @ 76% (76w)
• 1 min @ 58% (58w)
• 3X
  • 30 sec @ 76% (76w)
• 2 min @ 58% (58w)
• 3X
  • 30 sec @ 76% (76w)
• 30 sec @ 58% (58w)
• 3X
  • 30 sec @ 76% (76w)
• 1 min @ 58% (58w)
• 4 min @ 87% (87w)
• 2 min @ 65% (65w)
• 38 sec @ 75% (75w)
• 9 sec @ 80% (80w)
• 8 sec @ 83% (83w)
• 8 sec @ 85% (85w)
• 8 sec @ 86% (86w)
• 5 min @ 88% (88w)
• 7 min @ 88-94% (88-94w)
• 2 min @ 45-60% (45-60w)
• 2:17 min @ 60% (60w)
• 8 sec @ 72% (72w)
• 9 sec @ 79% (79w)
• 8 sec @ 82% (82w)
• 8 sec @ 85% (85w)
• 8 sec @ 86% (86w)
• 5 min @ 88% (88w)
• 7 min @ 88-92% (88-92w)
• 2 min @ 45-60% (45-60w)
• 2:17 min @ 60% (60w)
• 8 sec @ 72% (72w)
• 9 sec @ 79% (79w)
• 8 sec @ 82% (82w)
• 8 sec @ 85% (85w)
• 8 sec @ 86% (86w)
• 5 min @ 88% (88w)
• 7 min @ 88-90% (88-90w)
• 2 min @ 45-60% (45-60w)
• 2:17 min @ 60% (60w)
• 26 sec @ 68% (68w)
• 26 sec @ 73% (73w)
• 26 sec @ 76% (76w)
• 25 sec @ 77% (77w)
• 26 sec @ 78% (78w)
• 12 min @ 80% (80w)
• 1:9 min @ 69% (69w)
• 17 sec @ 62% (62w)
• 17 sec @ 59% (59w)
• 17 sec @ 57% (57w)
• 17 sec @ 56% (56w)
• 4 min @ 55% (55w)