Threshold

Sweet Spot 4x5 min

  • Cycling
  • 55mTime
  • 53Stress
  • 0.76Intensity
  • 1,365Popularity

About this workout

This sweet spot workout features a classic main set of 3 x 5 minutes at 93% FTP, perfect for boosting your threshold power while keeping fatigue in check. Ideal for those short on time but still looking to improve performance for weekend group rides or time trials, it’s the bread-and-butter of efficient training.

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 3 min @ 45% (45w)
  • 3X
    • Active 5 min @ 93% (93w)
    • Rest 5 min @ 55% (55w)
  • Active 5 min @ 93% (93w)
  • Rest 10 min @ 45% (45w)