3 x 5 min 40/20 + sweet spot

• Cycling
• 1h 13mTime
• 67Stress
• 0.74Intensity
• 30Popularity

About this workout

This workout features 3 sets of 5 x 40 seconds at 110% FTP, pushing your VO2 max and building the endurance needed for those decisive moments in races or tough group rides. It’s a solid choice when you want to blend high-intensity efforts with sweet spot work for maximum aerobic development without overextending yourself.

Workout structure

• 10 min @ 50% (50w)
• 5X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 50% (50w)
• 8 min @ 50% (50w)
• 20 min @ 80% (80w)
• 10 min @ 50% (50w)