Tempo

Criss-Cross in SweetSpot

  • Cycling
  • 1h 3mTime
  • 73Stress
  • 0.83Intensity
  • 75Popularity

About this workout

This sweet spot workout features 9 intervals of 4 minutes at 86% FTP to boost your endurance and power without overcooking, making it a perfect mid-week staple for those looking to sustain a solid pace on group rides or time trials. It's an efficient way to build your FTP while keeping fatigue manageable, so you stay fresh for race day.

Sscafidi

Workout structure

  • 1:30 min @ 40% (40w)
  • 1:30 min @ 50% (50w)
  • 1:30 min @ 60% (60w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 75% (75w)
  • 1:30 min @ 70% (70w)
  • 1:30 min @ 80% (80w)
  • 1:30 min @ 90% (90w)
  • 1:30 min @ 45% (45w)
  • 4X
    • SWEET 4 min @ 86% (86w) 80 rpm
    • 30 sec @ 115% (115w) 100 rpm
  • 4 min @ 55% (55w)
  • 5X
    • SWEET 4 min @ 86% (86w) 80 rpm
    • 30 sec @ 115% (115w) 100 rpm
  • 4 min @ 55% (55w)