Tempo

SST 15*4 Varied(90min,94)

  • Cycling
  • 1h 30mTime
  • 94Stress
  • 0.79Intensity
  • 1,125Popularity

About this workout

This SST workout features 15 intervals of 4 minutes at sweet spot intensity, punctuated by short bursts of hard effort at 120% FTP, making it perfect for building sustainable power on your weekly group rides. It's a time-efficient way to boost your FTP while keeping fatigue manageable, ideal for those mid-week training sessions.

Kenichi Kikuchi

Workout structure

  • 2 min @ 60% (60w)
  • 2 min @ 68% (68w)
  • 2 min @ 75% (75w)
  • 2 min @ 83% (83w)
  • 2 min @ 90% (90w)
  • 3X
    • 30 sec @ 120% (120w)
    • 30 sec @ 55% (55w)
  • 2 min @ 55% (55w)
  • 5 min @ 75% (75w)
  • 5 min @ 80% (80w)
  • 5 min @ 85% (85w)
  • 3 min @ 55% (55w)
  • 5 min @ 90% (90w)
  • 5 min @ 85% (85w)
  • 5 min @ 80% (80w)
  • 3 min @ 55% (55w)
  • 5 min @ 85% (85w)
  • 5 min @ 90% (90w)
  • 5 min @ 80% (80w)
  • 3 min @ 55% (55w)
  • 5 min @ 75% (75w)
  • 5 min @ 80% (80w)
  • 5 min @ 85% (85w)
  • 6 min @ 40% (40w)