Tempo

4x10 sweet spot w/ cadence

  • Cycling
  • 1hTime
  • 70Stress
  • 0.84Intensity
  • 45Popularity

About this workout

This 4x10 sweet spot workout features sets of 2-minute efforts at 90% FTP, perfect for developing your sustainable power for long climbs or steady group rides. It’s a time-tested staple that delivers high training returns with manageable fatigue, making it ideal for those looking to boost their endurance without overcooking.

Quinnrm

Workout structure

  • 2 min @ 60% (60w)
  • 2 min @ 60-105% (60-105w)
  • 1 min @ 50-60% (50-60w)
  • 2X
    • 2 min @ 90% (90w) 50 rpm
    • Rest 2 min @ 90% (90w) 90 rpm
  • 2 min @ 90% (90w) 50 rpm
  • 3 min @ 50% (50w)
  • 2X
    • 2 min @ 90% (90w) 50 rpm
    • Rest 2 min @ 90% (90w) 90 rpm
  • 2 min @ 90% (90w) 50 rpm
  • 3 min @ 50% (50w)
  • 2X
    • 2 min @ 90% (90w) 50 rpm
    • Rest 2 min @ 90% (90w) 90 rpm
  • 2 min @ 90% (90w) 50 rpm
  • 3 min @ 50% (50w)
  • 2X
    • 2 min @ 90% (90w) 50 rpm
    • Rest 2 min @ 90% (90w) 90 rpm
  • 2 min @ 90% (90w) 50 rpm
  • 2X
    • 1 min @ 50% (50w)
    • 30 sec @ 110% (110w)
  • 3 min @ 50% (50w)