4 x 12 Sweetspot Ramps

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 47Popularity

About this workout

This sweet spot workout combines tempo efforts with 7-minute intervals at 85% FTP, making it a classic choice for building endurance and raising your FTP without overcooking. Ideal for mid-week rides or when you want to stretch your limits while still feeling strong for the weekend’s group ride or race.

Workout structure

• 6 min @ 45-60% (45-60w)
• 8 min @ 65% (65w)
• 10 min @ 75% (75w)
• 2X
  • 3 min @ 58% (58w)
  • 6:30 min @ 85% (85w)
  • 2 min @ 85-94% (85-94w)
  • 3:30 min @ 94% (94w)
• 4 min @ 58% (58w)
• 2X
  • 6:30 min @ 85% (85w)
  • 2 min @ 85-94% (85-94w)
  • 3:30 min @ 94% (94w)
  • 3 min @ 58% (58w)
• 2:30 min @ 58-40% (58-40w)