Tempo

ME4 - Sweet Spot 3x12 (Jul 17)

  • Cycling
  • 1h 13mTime
  • 76Stress
  • 0.79Intensity
  • 15Popularity

About this workout

First real quality session back after a 14-day layoff. Return ladder rung 4. Focus: cycling-specific Muscular Endurance at sweet spot (88-92% FTP) - holding power on the flats. Sweet spot, deliberately below threshold - not a max effort on the first quality day back. Symptom-gate: if warm-up legs are heavy, HR won't climb, or rep power sags below 220 W, bail to AE2 60 min and do this tomorrow. Cadence 85-95 rpm on the flats. Log RPE + Feel afterward. Built off working FTP 255 W (ftp_estimate.md); power is FTP-relative so it rescales.

leandre_cratelle

Workout structure

  • Warm-Up 15 min @ 50-75% (50-75w)
  • Active 12 min @ 90% (90w)
  • Active 6 min @ 60% (60w)
  • Active 12 min @ 90% (90w)
  • Active 6 min @ 60% (60w)
  • Active 12 min @ 90% (90w)
  • Cooldown 10 min @ 55-40% (55-40w)