Tempo

Cadencia + Sweet Spot (1h 05')

  • Cycling
  • 1h 5mTime
  • 63Stress
  • 0.76Intensity
  • 222Popularity

About this workout

This sweet spot workout features a classic 3 × 4 min main set at 91% FTP, perfect for building sustainable power for those weekly group rides or time trials. It’s a time-efficient way to boost your FTP without overcooking, making it an ideal mid-week staple.

luismi

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • Warm-Up 10 min @ 60-75% (60-75w)
  • 5 min @ 83% (83w)
  • 4X
    • Cadence 1 min @ 83% (83w) 110-120 rpm
    • Rest 1 min @ 65% (65w)
  • 3 min @ 83% (83w)
  • 3X
    • 4 min @ 91% (91w)
    • Rest 3 min @ 65% (65w)
  • 3 min @ 83% (83w)
  • Cooldown 5 min @ 75-65% (75-65w)
  • Cooldown 5 min @ 60-50% (60-50w)