Threshold

Sweet-spot 7x5mins

  • Cycling
  • 1hTime
  • 66Stress
  • 0.81Intensity
  • 130Popularity

About this workout

This sweet spot workout features a classic 7x5-minute main set at 91% FTP, ideal for honing the sustainable power you need for weekly group rides and time trials. Perfect for time-crunched athletes, it delivers substantial FTP gains without overdoing it, allowing you to push your limits while keeping fatigue in check.

JonnyG77

Workout structure

  • Warm-Up 3 min @ 45% (45w)
  • Warm-Up 2 min @ 60% (60w)
  • Warm-Up 1 min @ 75% (75w)
  • 3X
    • Warm-Up 20 sec @ 100% (100w) 100-110 rpm
    • Rest 40 sec @ 50% (50w)
  • Warm-Up 2 min @ 50% (50w)
  • 7X
    • Sweet-spot 5 min @ 91% (91w) 90-100 rpm
    • Rest 1 min @ 50% (50w)
  • Cooldown 7 min @ 50% (50w)