Tempo

sweet spot

  • Cycling
  • 1h 26mTime
  • 81Stress
  • 0.75Intensity
  • 155Popularity

About this workout

This sweet spot workout features a classic main set of 3 × 2 min at 94% FTP, perfect for squeezing out FTP gains without overcooking your legs. Ideal for those mid-week rides or when you need to boost your endurance while keeping the fatigue manageable.

elenxceo

Workout structure

  • 10 min @ 75% (75w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 55% (55w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 55% (55w)
  • 2 min @ 50% (50w)
  • 5X
    • 1 min @ 88% (88w) 100 rpm
    • Rest 2 min @ 55% (55w)
  • 5X
    • 1 min @ 88% (88w) 55 rpm
    • Rest 2 min @ 55% (55w)
  • 3X
    • 2 min @ 94% (94w)
    • Rest 2 min @ 55% (55w)
    • 2 min @ 88% (88w)
    • Rest 2 min @ 55% (55w)
  • 12 min @ 75-90% (75-90w)
  • 5 min @ 55% (55w)