Tempo

4 x 30' Sweet Spot

  • Cycling
  • 4h 30mTime
  • 268Stress
  • 0.77Intensity
  • 16Popularity

About this workout

This 4 x 30' Sweet Spot workout is a classic bread-and-butter session, perfect for building your FTP with sustained efforts just below threshold. Ideal for mid-week training, it strikes a solid balance between intensity and endurance, making it great for those longer group rides or to prep for race day.

gerald91

Workout structure

  • Warm-Up 10 min @ 50% (50w)
  • 50 min @ 60% (60w)
  • 4X
    • 30 min @ 90% (90w)
    • 10 min @ 60% (60w)
  • 40 min @ 60% (60w)
  • Cooldown 10 min @ 50% (50w)