Threshold

Cadencia + Sweet Spot (39')

  • Cycling
  • 39mTime
  • 38Stress
  • 0.76Intensity
  • 60Popularity

About this workout

This sweet spot workout features a classic main set of 2×4 minutes at 91% FTP, striking a balance between intensity and durability while you build your FTP. Ideal for those time-pressed cyclists looking to boost performance for weekly group rides or time trials without overcooking.

luismi

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • Warm-Up 5 min @ 60-75% (60-75w)
  • 3X
    • Cadence 1 min @ 83% (83w) 110-120 rpm
    • Rest 1 min @ 65% (65w)
  • 3 min @ 83% (83w)
  • 2X
    • 4 min @ 91% (91w)
    • Rest 2 min @ 65% (65w)
  • 3 min @ 83% (83w)
  • Cooldown 5 min @ 65-55% (65-55w)