Tempo

Sweet Spot

  • Cycling
  • 1h 8mTime
  • 61Stress
  • 0.73Intensity
  • 60Popularity

About this workout

This sweet spot workout features 3 sets of 8 minutes at 90% FTP, striking a perfect balance between intensity and sustainability — ideal for those mid-week rides or when you're looking to boost your FTP without overdoing it. Think of it as the bread-and-butter of sweet spot training, helping you build a solid aerobic base while keeping the fatigue cost manageable.

Lukasz Ciszek

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w) 85-100 rpm
  • 3X
    • 8 min @ 90% (90w) 85 rpm
    • Rest 8 min @ 55% (55w)
  • Cooldown 10 min @ 75-25% (75-25w) 85 rpm