Threshold

Sweet spot (3) 2x30 min

  • Cycling
  • 1h 33mTime
  • 110Stress
  • 0.84Intensity
  • 555Popularity

About this workout

This sweet spot workout delivers two solid 30-minute intervals at 80% FTP, perfect for building sustainable power that mirrors the intensity of weekly group rides or time trials. It’s an efficient way to boost your FTP without overcooking, making it a go-to for time-pressed cyclists looking for maximum training return.

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 30 min @ 88-93% (88-93w) 90-95 rpm
  • Rest 10 min @ 65-75% (65-75w) 75-85 rpm
  • Work 30 min @ 88-93% (88-93w) 90-95 rpm
  • Cool-down 10 min @ 70-60% (70-60w) 85-75 rpm