Tempo

Sweet Spot 3x20min 90% FTP

  • Cycling
  • 1h 37mTime
  • 109Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This sweet spot workout features two solid 20-minute efforts at 90% FTP, perfect for building the sustainable power you need for weekly group rides and time trials like the pros. It's a classic for those short on time yet looking for a high training return without overcooking, making it a staple in your training regimen.

SteveFX

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • Warm-Up 3 min @ 65% (65w)
  • Warm-Up 2 min @ 75% (75w)
  • Warm-Up 2 min @ 90% (90w)
  • Warm-Up 2 min @ 60% (60w)
  • Warm-Up 30 sec @ 100% (100w)
  • Warm-Up 2 min @ 50% (50w)
  • 2X
    • Sweet spot 20 min @ 90% (90w)
    • 4 min @ 50% (50w)
  • Sweet spot 20 min @ 90% (90w)
  • 5 min @ 60-55% (60-55w)
  • 5 min @ 50-45% (50-45w)
  • Cooldown 2:30 min @ 45-35% (45-35w)