Tempo

Sweet Spot

  • Cycling
  • 1h 13mTime
  • 80Stress
  • 0.81Intensity
  • 15Popularity

About this workout

This sweet spot workout features a classic structure of 3 sets of 3-minute intervals at 90% FTP, perfect for building your sustainable power for TTs and group rides. It's a time-efficient way to boost your FTP without overdoing it, making it a staple for any serious cyclist.

ZachyBoy

Workout structure

  • Warm-Up 5 min @ 50% (50w) 90 rpm
  • Warm-Up 5 min @ 60% (60w) 90 rpm
  • Warm-Up 3 min @ 65% (65w) 90 rpm
  • Warm-Up 20 sec @ 120% (120w) 105 rpm
  • Warm-Up 1:40 min @ 50% (50w) 90 rpm
  • 3 min @ 90% (90w) 90 rpm
  • 3X
    • 20 sec @ 120% (120w) 105 rpm
    • 2:40 min @ 90% (90w) 90 rpm
  • Rest 6 min @ 65% (65w) 90 rpm
  • 3 min @ 90% (90w) 90 rpm
  • 3X
    • 20 sec @ 120% (120w) 105 rpm
    • 2:40 min @ 90% (90w) 90 rpm
  • Rest 6 min @ 65% (65w) 90 rpm
  • 3 min @ 90% (90w) 90 rpm
  • 3X
    • 20 sec @ 120% (120w) 105 rpm
    • 2:40 min @ 90% (90w) 90 rpm
  • Cooldown 10 min @ 50% (50w) 90 rpm