threshold

Sweet Spot 4×12

  • Cycling
  • 1h 40mTime
  • 109Stress
  • 0.81Intensity
  • 91Popularity

About this workout

This Sweet Spot 4×12 workout is a classic way to maximize your FTP while keeping fatigue manageable, perfect for those mid-week training sessions or building fitness for upcoming races. By pushing at 95% FTP for sustained efforts, you’ll develop the power needed for steady group ride paces and maintain that edge during time trials.

HFL

Workout structure

  • 10 min @ 50% (50w)
  • 4X
    • 12 min @ 95% (95w)
    • 8 min @ 50% (50w)
  • 10 min @ 50% (50w)