Threshold

7x6min Sweet Spot

  • Cycling
  • 1h 27mTime
  • 91Stress
  • 0.79Intensity
  • 60Popularity

About this workout

This sweet spot workout features a solid main set that builds sustainable power and FTP while keeping fatigue manageable, perfect for weekly group rides or time trials. Ideal for those looking to maximize their training returns without overcooking, this session is a staple for any serious cyclist looking to level up their performance.

Jumbaco

Workout structure

  • Warm-Up 5 min @ 45% (45w)
  • 10 min @ 50% (50w)
  • Cooldown 5 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 4X
    • 30 sec @ 50% (50w)
    • 30 sec @ 110% (110w)
  • 2 min @ 45% (45w)
  • 3X
    • 1 min @ 88-90% (88-90w)
    • 1 min @ 90-88% (90-88w)
  • 2 min @ 50% (50w)
  • 2 min @ 92-94% (92-94w)
  • 4 min @ 94-90% (94-90w)
  • 2 min @ 50% (50w)
  • 2 min @ 94-92% (94-92w)
  • 4 min @ 92-94% (92-94w)
  • 2 min @ 50% (50w)
  • 1 min @ 88-90% (88-90w)
  • 1 min @ 90-88% (90-88w)
  • 1 min @ 88-90% (88-90w)
  • 1 min @ 90% (90w)
  • 1 min @ 90-88% (90-88w)
  • 1 min @ 88-90% (88-90w)
  • 2 min @ 50% (50w)
  • 3 min @ 90-92% (90-92w)
  • 3 min @ 92-90% (92-90w)
  • 2 min @ 50% (50w)
  • 3X
    • 1 min @ 90-92% (90-92w)
    • 1 min @ 92-90% (92-90w)
  • 2 min @ 50% (50w)
  • 4 min @ 90-92% (90-92w)
  • 2 min @ 92-90% (92-90w)
  • 2 min @ 55-50% (55-50w)