Tempo

50 min Sweetspot

  • Cycling
  • 50mTime
  • 50Stress
  • 0.77Intensity
  • 77Popularity

About this workout

This sweetspot session is a classic way to build your FTP without overcooking, featuring three 5-minute efforts at 84% FTP with brief recoveries. Ideal for those mid-week rides when you want to boost your endurance while still pushing the limits of your threshold.

Paul Allan

Workout structure

  • Warm-Up 3:30 min @ 45-60% (45-60w)
  • 4:30 min @ 65% (65w)
  • Cooldown 1 min @ 65-84% (65-84w)
  • 5 min @ 84% (84w)
  • 2:30 min @ 89% (89w)
  • 30 sec @ 89-58% (89-58w)
  • 2:30 min @ 58% (58w)
  • 1 min @ 58-84% (58-84w)
  • 5 min @ 84% (84w)
  • 30 sec @ 84-89% (84-89w)
  • 2:30 min @ 89% (89w)
  • 30 sec @ 89-60% (89-60w)
  • 2:30 min @ 58% (58w)
  • 1 min @ 58-84% (58-84w)
  • 5 min @ 84% (84w)
  • 30 sec @ 84-89% (84-89w)
  • 2:30 min @ 89% (89w)
  • 30 sec @ 89-58% (89-58w)
  • 2:30 min @ 58% (58w)
  • 5 min @ 68% (68w)
  • 2 min @ 68-45% (68-45w)