Threshold

Short and Sweet (spot)

  • Cycling
  • 1h 4mTime
  • 66Stress
  • 0.79Intensity
  • 56Popularity

About this workout

Short and Sweet focuses on building your FTP with 3×5 minute intervals at 88% of your threshold, making it an ideal workout for weekly group rides or time trials. This sweet spot training strikes the perfect balance between intensity and duration, providing a high training return without overcooking your legs.

stuarthardy

Workout structure

  • Warm-Up 4 min @ 50-70% (50-70w)
  • 3X
    • Active 15 sec @ 115% (115w)
    • Active 30 sec @ 50% (50w)
  • Active 1 min @ 55% (55w)
  • 3X
    • Active 15 sec @ 120% (120w)
    • Active 30 sec @ 50% (50w)
  • Active 1 min @ 55% (55w)
  • 3X
    • Active 15 sec @ 125% (125w)
    • Active 30 sec @ 50% (50w)
  • Active 1 min @ 55% (55w)
  • 3X
    • Active 5 min @ 88% (88w)
    • Active 2 min @ 50% (50w)
  • 6X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 70% (70w)
  • Active 3 min @ 50% (50w)
  • 6X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 70% (70w)
  • Active 3 min @ 50% (50w)
  • 6X
    • Active 30 sec @ 105% (105w)
    • Active 30 sec @ 70% (70w)
  • Cooldown 5:15 min @ 70-40% (70-40w)