Tempo

Aktivitus Power 2 x 20min Sweetspot

  • Cycling
  • 56mTime
  • 59Stress
  • 0.79Intensity
  • 40Popularity

About this workout

This workout features 2 x 20 minutes in the sweet spot, perfect for building your FTP without overcooking your legs, complemented by 9 sets of 60 seconds at 80% FTP to simulate the sustained efforts needed for group rides and time trials. It's a classic mid-week staple that balances intensity and endurance, making it ideal for those looking to push their limits while still keeping it manageable.

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Workout structure

  • 4 min @ 45% (45w)
  • 2 min @ 60% (60w)
  • 2 min @ 75% (75w)
  • 1 min @ 85% (85w)
  • 1 min @ 100% (100w)
  • 5 min @ 60% (60w)
  • 1:50 min @ 80% (80w)
  • 9X
    • 10 sec @ 120% (120w)
    • 1 min @ 80% (80w)
  • 6 min @ 60% (60w)
  • 1 min @ 85% (85w)
  • 4X
    • 10 sec @ 120% (120w)
    • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 2X
    • 10 sec @ 125% (125w)
    • 1 min @ 90% (90w)
  • 10 sec @ 130% (130w)
  • 1 min @ 90% (90w)
  • 10 sec @ 140% (140w)
  • 1 min @ 90% (90w)
  • 10 sec @ 150% (150w)
  • 2 min @ 60% (60w)
  • 5 min @ 80% (80w)
  • 5 min @ 50% (50w)