Tempo

Daniel (TR) (2 hour Sweet Spot)

  • Cycling
  • 2h 0mTime
  • 110Stress
  • 0.74Intensity
  • 31Popularity

About this workout

This sweet spot workout is a classic approach to building your FTP with 3 sets of 4 × 5-minute intervals at 85% FTP, making it ideal for mid-week training that fits into your group ride pace. It strikes the perfect balance between intensity and endurance, helping you sustain power without overcooking for those race kicks or rolling climbs.

jecbute

Workout structure

  • 4 min @ 50% (50w)
  • 4 min @ 55% (55w)
  • 4 min @ 66% (66w)
  • 4 min @ 75% (75w)
  • 4 min @ 85% (85w)
  • 5 min @ 40% (40w)
  • 4X
    • 5 min @ 85% (85w)
    • Rest 2 min @ 40% (40w)
  • 4 min @ 40% (40w)
  • 4X
    • 5 min @ 85% (85w)
    • Rest 2 min @ 40% (40w)
  • 4 min @ 40% (40w)
  • 4X
    • 5 min @ 85% (85w)
    • Rest 2 min @ 40% (40w)
  • 3 min @ 40% (40w)