Tempo

Sweet Spot 3 x 15min 89%

  • Cycling
  • 1h 21mTime
  • 84Stress
  • 0.73Intensity
  • 25Popularity

About this workout

This sweet spot workout features three sustained efforts at 89% FTP, perfect for building your endurance and FTP without overcooking, making it a fantastic choice for mid-week training or race prep. It's a classic way to sharpen your ability to hold a solid pace during group rides or time trials while reaping high training returns.

immerletzter

Workout structure

  • 20X
    • 1 sec @ 53% (53w)
  • 15X
    • 1 sec @ 53% (53w)
  • 10X
    • 1 sec @ 53% (53w)
  • 9X
    • 1 sec @ 53% (53w)
  • 7X
    • 1 sec @ 53% (53w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 2X
    • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 2X
    • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 71% (71w)
  • 2X
    • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 2X
    • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
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  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 min @ 74% (74w)
  • 5 min @ 53% (53w)
  • 1:53 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:24 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:1 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 42 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 29 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 21 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 19 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 21 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 29 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 42 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:1 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:24 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:53 min @ 89% (89w)
  • 5 min @ 53% (53w)
  • 1:53 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:24 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:1 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 42 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 29 sec @ 89% (89w)
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  • 21 sec @ 89% (89w)
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  • 19 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 21 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 29 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 42 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:1 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:24 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:53 min @ 89% (89w)
  • 5 min @ 53% (53w)
  • 1:53 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:24 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:1 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 42 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 29 sec @ 89% (89w)
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  • 21 sec @ 89% (89w)
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  • 19 sec @ 89% (89w)
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  • 21 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 29 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 42 sec @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:1 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:24 min @ 89% (89w)
  • 15 sec @ 53% (53w)
  • 1:53 min @ 89% (89w)
  • 5 min @ 53% (53w)
  • 1 min @ 74% (74w)
  • 1 sec @ 74% (74w)
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  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
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  • 1 sec @ 67% (67w)
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  • 2X
    • 1 sec @ 66% (66w)
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  • 2X
    • 1 sec @ 66% (66w)
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  • 2X
    • 1 sec @ 65% (65w)
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  • 2X
    • 1 sec @ 65% (65w)
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    • 1 sec @ 64% (64w)
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    • 1 sec @ 64% (64w)
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  • 2X
    • 1 sec @ 63% (63w)
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  • 2X
    • 1 sec @ 63% (63w)
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  • 2X
    • 1 sec @ 63% (63w)
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    • 1 sec @ 62% (62w)
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    • 1 sec @ 62% (62w)
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    • 1 sec @ 62% (62w)
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    • 1 sec @ 62% (62w)
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    • 1 sec @ 61% (61w)
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    • 1 sec @ 61% (61w)
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    • 1 sec @ 61% (61w)
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    • 1 sec @ 61% (61w)
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    • 1 sec @ 61% (61w)
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    • 1 sec @ 61% (61w)
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    • 1 sec @ 60% (60w)
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    • 1 sec @ 60% (60w)
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    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
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  • 2X
    • 1 sec @ 60% (60w)
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    • 1 sec @ 60% (60w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 57% (57w)
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    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
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    • 1 sec @ 57% (57w)
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    • 1 sec @ 56% (56w)
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    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 5X
    • 1 sec @ 56% (56w)
  • 6X
    • 1 sec @ 56% (56w)
  • 6X
    • 1 sec @ 55% (55w)
  • 7X
    • 1 sec @ 55% (55w)
  • 8X
    • 1 sec @ 55% (55w)
  • 13X
    • 1 sec @ 55% (55w)
  • 17X
    • 1 sec @ 55% (55w)
  • 2 min @ 55% (55w)