Tempo

4 x 4 Sweetspot

  • Cycling
  • 35mTime
  • 34Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This sweetspot workout features 3 sets of 4 minutes at 85% FTP, making it a classic for developing sustainable power while keeping fatigue in check. Perfect for mid-week sessions to boost your endurance and prepare for those longer efforts in group rides or time trials.

Paul Allan

Workout structure

  • Warm-Up 3 min @ 55-67% (55-67w)
  • 2 min @ 75% (75w)
  • Cooldown 2 min @ 60% (60w)
  • 3X
    • 4 min @ 85% (85w)
    • 2:30 min @ 65% (65w)
  • 4 min @ 85% (85w)
  • 2:30 min @ 60% (60w)
  • 2 min @ 55-45% (55-45w)