3x15min sweetspot with 30sec sprints

• Cycling
• 1hTime
• 83Stress
• 0.91Intensity
• 45Popularity

About this workout

This workout combines sweet spot training with rolling sprints, featuring 3 sets of 5 intervals at 90% FTP to develop your sustainable power while pushing your aerobic ceiling. It’s perfect for those looking to boost performance on group rides or race day, balancing intensity with effective recovery.

Workout structure

• 6 min @ 50-95% (50-95w)
• 1 min @ 50% (50w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 2:30 min @ 90% (90w)
• 3 min @ 55% (55w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 2:30 min @ 90% (90w)
• 3 min @ 55% (55w)
• 5X
  • 30 sec @ 120% (120w)
  • Rest 2:30 min @ 90% (90w)
• 2 min @ 50% (50w)