Tempo

Brit Cyc W2D3 2X20 minutes Sweet-Spot Intervals

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 30Popularity

About this workout

This session focuses on two 20-minute sweet spot intervals, allowing you to boost your FTP while keeping fatigue manageable, making it a great fit for mid-week training. Perfect for those looking to increase their sustainable power for group rides or time trials, this classic approach is essential for building a strong aerobic base without overcooking your legs.

iSpin

Workout structure

  • Warm-Up 3 min @ 45-65% (45-65w) 90 rpm
  • Active 1 min @ 60% (60w) 95 rpm
  • Active 1 min @ 65% (65w) 100 rpm
  • Active 1 min @ 75% (75w) 105 rpm
  • Active 45 sec @ 90% (90w) 110 rpm
  • Active 15 sec @ 100% (100w) 125 rpm
  • Active 3 min @ 45% (45w) 85 rpm
  • Active 20 min @ 90% (90w) 90 rpm
  • Active 5 min @ 45% (45w) 85 rpm
  • Active 20 min @ 90% (90w) 90 rpm
  • Cooldown 5 min @ 55-35% (55-35w) 85 rpm