Tempo

SST 3 x 15 min @ 85-95% (BL2,5,2)

  • Cycling
  • 1h 4mTime
  • 77Stress
  • 0.84Intensity
  • 20Popularity

About this workout

This classic sweet spot workout delivers big gains with 3 x 15 minutes at 90% FTP, perfect for building your sustainable power for those weekly group rides or time trials. It's a bread-and-butter session that maximizes training return while keeping fatigue manageable, making it ideal for your mid-week staple.

Brianwr

Workout structure

  • Active 1:30 min @ 50% (50w) 80 rpm
  • Active 1:15 min @ 55% (55w) 85 rpm
  • Active 55 sec @ 65% (65w) 90 rpm
  • Active 35 sec @ 50% (50w) 80 rpm
  • Active 30 sec @ 65% (65w) 85 rpm
  • Active 30 sec @ 60% (60w) 85 rpm
  • Active 30 sec @ 90% (90w) 95 rpm
  • Active 30 sec @ 70% (70w) 85 rpm
  • Active 50 sec @ 100% (100w) 100 rpm
  • Active 50 sec @ 50% (50w) 80 rpm
  • Active 15 sec @ 120% (120w) 90 rpm
  • Active 45 sec @ 50% (50w) 80 rpm
  • Active 15 sec @ 158% (158w) 100 rpm
  • Active 1:30 min @ 50% (50w) 80 rpm
  • 3X
    • Active 15 min @ 90% (90w)
    • Rest 3 min @ 55% (55w)