Tempo

5 x 5 Sweet Spot Blocks

  • Cycling
  • 1h 0mTime
  • 58Stress
  • 0.76Intensity
  • 15Popularity

About this workout

These 5 x 5 Sweet Spot blocks are a classic way to build FTP with solid efforts at 87% FTP, making them perfect for those mid-week training sessions when you want to push your limits without going overboard. They offer a high training return for the fatigue cost, ensuring you're ready for the demands of weekly group rides or time trials.

Paul Allan

Workout structure

  • 5 min @ 45-60% (45-60w)
  • 2:30 min @ 60% (60w)
  • 2:30 min @ 65% (65w)
  • 2:30 min @ 70% (70w)
  • 2:30 min @ 73% (73w)
  • 2:30 min @ 78% (78w)
  • 2:30 min @ 83% (83w)
  • 3 min @ 58% (58w)
  • 30 sec @ 105% (105w)
  • 4:30 min @ 87% (87w) 55 rpm
  • 4X
    • 2 min @ 55% (55w) 85 rpm
    • 5 min @ 87% (87w) 55 rpm
  • 1:30 min @ 55% (55w) 85 rpm
  • 3 min @ 55-45% (55-45w)