Tempo

Sweetspot - 4x6m Z4 @90%FTP 1h30

  • Cycling
  • 1h 30mTime
  • 76Stress
  • 0.71Intensity
  • 55Popularity

About this workout

This sweetspot workout mixes 4 sets of 6 minutes at 90% FTP with 6-minute recoveries, offering a classic approach to boosting your threshold power without overstressing your legs. Perfect for mid-week sessions, it builds the endurance needed for sustained efforts in group rides and time trials.

Thomas

Workout structure

  • Warm-Up 4 min @ 40-78% (40-78w)
  • 4X
    • Active 30 sec @ 95% (95w)
    • Rest 1 min @ 55% (55w)
  • 3X
    • Active 1 min @ 75% (75w)
    • Rest 2 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • 4X
    • Active 6 min @ 90% (90w) 63 rpm
    • Rest 6 min @ 50% (50w)
  • 3X
    • Active 2 min @ 72% (72w)
    • Rest 3:20 min @ 50% (50w)
  • Cooldown 5 min @ 55-40% (55-40w)