Sweetspot basics

• Cycling
• 59mTime
• 59Stress
• 0.77Intensity
• 327Popularity

About this workout

This sweetspot training workout targets the high-return zone just below threshold, blending intensity and endurance to boost your FTP without overcooking you. Perfect for mid-week rides, it simulates the sustained efforts needed for group rides and time trials, helping you build a solid aerobic foundation.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• 4X
  • Active 4 min @ 89% (89w)
  • Rest 2 min @ 50% (50w)
• Active 3 min @ 50% (50w)
• 4X
  • Active 4 min @ 89% (89w)
  • Rest 2 min @ 50% (50w)
• Cooldown 3 min @ 55-35% (55-35w)