threshold

SWEET SPOT: 4 x 10 @ 88 %

  • Cycling
  • 1h 11mTime
  • 79Stress
  • 0.82Intensity
  • 115Popularity

About this workout

This classic sweet spot workout with 4 x 10 minutes at 91% FTP is your go-to for maximizing FTP gains without overcooking your legs—perfect for those mid-week group rides. It's an effective way to build that sustainable power needed for longer efforts, making it a bread-and-butter staple in any cyclist's training plan.

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Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 3X
    • 30 sec @ 95% (95w)
    • 30 sec @ 50% (50w)
  • 1 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 4X
    • 10 min @ 91% (91w)
    • 4 min @ 50% (50w)