3x20 SST 4.0

• Cycling
• 1h 35mTime
• 114Stress
• 0.85Intensity
• 105Popularity

About this workout

This classic 3x20 Sweet Spot workout blends sustained efforts at 97% FTP with manageable recoveries, perfect for developing the pace you'll maintain in weekly group rides and time trials. It's an efficient choice for time-crunched athletes looking to boost their threshold without overcooking, making it a staple for any mid-week training regimen.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 90% (90w)
• 3 min @ 40% (40w)
• 2X
  • 5 min @ 97% (97w)
  • 5 min @ 91% (91w)
• 10 min @ 40% (40w)
• 2X
  • 5 min @ 97% (97w)
  • 5 min @ 91% (91w)
• 10 min @ 40% (40w)
• 2X
  • 5 min @ 97% (97w)
  • 5 min @ 91% (91w)
• 5 min @ 40-30% (40-30w)