Tempo

5 x 4 Sweetspot

  • Cycling
  • 45mTime
  • 43Stress
  • 0.75Intensity
  • 16Popularity

About this workout

This 5 x 4 Sweetspot workout features four 4-minute intervals at 85% FTP, making it a time-tested staple for building endurance and FTP without the burnout. Perfect for mid-week training, it simulates the sustained efforts you'll encounter during longer group rides or races.

Paul Allan

Workout structure

  • Warm-Up 4 min @ 55-67% (55-67w)
  • 3:30 min @ 72% (72w)
  • Cooldown 2 min @ 60% (60w)
  • 4X
    • 4 min @ 85% (85w)
    • 2:30 min @ 65% (65w)
  • 4 min @ 85% (85w)
  • 3:30 min @ 65% (65w)
  • 2:30 min @ 55-45% (55-45w)