Threshold

Sweet Spot 5x5 min

  • Cycling
  • 1h 5mTime
  • 73Stress
  • 0.82Intensity
  • 326Popularity

About this workout

This sweet spot workout features 5x5 minutes at 100% FTP, striking the perfect balance between intensity and sustainability — ideal for nailing your group ride pace or boosting your TT performance. It's a classic choice for time-crunched athletes looking to maximize their FTP without overcooking, making it a must-try for your training schedule.

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 @ 55% (55w)
  • 5X
    • Active 5 min @ 100% (100w)
    • Rest 5 min @ 55% (55w)
  • 5 min @ 45% (45w)