Threshold

Sweet Spot 3x12 min

  • Cycling
  • 1h 10mTime
  • 77Stress
  • 0.81Intensity
  • 235Popularity

About this workout

This classic sweet spot 3x12 workout is designed to push your limits while yielding high returns for the fatigue cost, making it perfect for enhancing your performance on group rides and time trials. Incorporate this staple into your routine to build sustainable power and improve your FTP without overcooking.

SergeyV

Workout structure

  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 5 min @ 55% (55w)
  • 2X
    • Active 12 min @ 93% (93w)
    • Rest 6 min @ 55% (55w)
  • Active 12 min @ 93% (93w)
  • Rest 5 min @ 55% (55w)
  • Cooldown 5 min @ 45% (45w)