Threshold

Sweet spot (1) 2x20 min

  • Cycling
  • 1h 13mTime
  • 82Stress
  • 0.82Intensity
  • 1,871Popularity

About this workout

This sweet spot workout features two 20-minute intervals that push you into the threshold zone, perfect for developing the sustainable power you need for group rides and time trials. It's a classic choice for time-pressed cyclists looking to maximize their efforts without overcooking, ensuring you build your FTP effectively.

AdamNiezgodka

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • Warm-Up 3 min @ 60% (60w)
  • 2X
    • Work 30 sec @ 80-110% (80-110w) 110 rpm
    • Rest 1 min @ 50% (50w) 75 rpm
  • Work 30 sec @ 80-110% (80-110w) 110 rpm
  • Rest 2 min @ 50% (50w) 75 rpm
  • Work 20 min @ 88-93% (88-93w) 90-95 rpm
  • Rest 10 min @ 65-75% (65-75w) 75-85 rpm
  • Work 20 min @ 88-93% (88-93w) 90-95 rpm
  • Cool-down 10 min @ 70-60% (70-60w) 85-75 rpm