Anaerobic

PP-Sweetspot-Stadystate:3x20min

  • Cycling
  • 1h 29mTime
  • 112Stress
  • 0.87Intensity
  • 531Popularity

About this workout

This sweet spot workout delivers a solid blend of intensity with 2 x 20 minutes at 90% FTP, making it ideal for boosting your performance during group rides or time trials. It’s a classic choice for time-crunched cyclists looking to elevate their FTP without pushing into the red zone.

petrakis.petros

Workout structure

  • 10 min @ 40% (40w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 60% (60w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 60% (60w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 60% (60w)
  • 2 min @ 100% (100w) 4%
  • 1 min @ 65% (65w)
  • 20 min @ 90% (90w) 7%
  • 2X
    • 2 min @ 65% (65w)
    • 20 min @ 90% (90w) 0%
  • 31 sec @ 60% (60w)
  • 30 sec @ 150% (150w) 0%
  • 3X
    • 31 sec @ 60% (60w)
    • 30 sec @ 150% (150w) -5%
  • 5 min @ 60% (60w)