sweet spot 4x20 min 89% bis
- Cycling
- 2h 0mTime
- 134Stress
- 0.82Intensity
- 35Popularity
About this workout
This classic sweet spot workout, featuring 4x20 minutes at 89% FTP, delivers high training returns with manageable fatigue, making it ideal for building sustainable power for your weekly group rides and solo efforts. Perfect for time-crunched athletes looking to improve their FTP without overcooking, it's a mid-week staple that will challenge your limits while enhancing your endurance.
Workout structure
- 3 min @ 50% (50w)
- 3 min @ 67% (67w)
- 3 min @ 85% (85w)
- 5 min @ 55% (55w)
- 7 min @ 89% (89w)
- 1 min @ 40% (40w)
- 6 min @ 89% (89w)
- 1 min @ 40% (40w)
- 7 min @ 89% (89w)
- 4 min @ 55% (55w)
- 7 min @ 89% (89w)
- 1 min @ 40% (40w)
- 6 min @ 89% (89w)
- 1 min @ 40% (40w)
- 7 min @ 89% (89w)
- 4 min @ 55% (55w)
- 7 min @ 89% (89w)
- 1 min @ 40% (40w)
- 6 min @ 89% (89w)
- 1 min @ 40% (40w)
- 7 min @ 89% (89w)
- 4 min @ 55% (55w)
- 7 min @ 89% (89w)
- 1 min @ 40% (40w)
- 6 min @ 89% (89w)
- 1 min @ 40% (40w)
- 7 min @ 89% (89w)
- 6 min @ 55% (55w)