Tempo

3x20min Sweet Spot

  • Cycling
  • 1h 21mTime
  • 87Stress
  • 0.80Intensity
  • 17Popularity

About this workout

This classic 3x20min sweet spot workout targets that golden zone of 88-94% FTP, making it a staple for boosting your endurance without overcooking. Perfect for mid-week sessions or prepping for longer rides, it helps you sustain the pace on group rides and TTs while maximizing your training return.

Theo321

Workout structure

  • Warm-Up 6 min @ 50% (50w)
  • 30 sec @ 75% (75w)
  • Cooldown 30 sec @ 100% (100w)
  • 30 sec @ 120% (120w)
  • 2:30 min @ 50% (50w)
  • 3X
    • 20 min @ 85% (85w)
    • 2 min @ 50% (50w)
  • 5 min @ 50% (50w)