Threshold

Sweet Spot 4x12 min

  • Cycling
  • 1h 27mTime
  • 98Stress
  • 0.82Intensity
  • 170Popularity

About this workout

This sweet spot workout features four sets of 12 minutes at 93% FTP, perfect for pushing your limits while maintaining sustainability—ideal for those tough group ride efforts or time trials. It’s a time-efficient way to boost your FTP and maximize gains without overcooking, making it a staple for any serious cyclist.

Joris

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 3 min @ 45% (45w)
  • 4X
    • Active 12 min @ 93% (93w)
    • Rest 6 min @ 55% (55w)
  • Cooldown 5 min @ 45% (45w)