Threshold

Sweet Spot / Fac5 / 15sec rest

  • Cycling
  • 1hTime
  • 81Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This sweet spot workout packs a punch with 32 intervals of 5 seconds at 82.5% FTP, perfect for developing that sustainable power you need for group rides and time trials. It’s an efficient way to boost your FTP while managing fatigue, making it a staple for any mid-week training routine.

immerletzter

Workout structure

  • 81X
    • 1 sec @ 56% (56w)
  • 25X
    • 1 sec @ 56% (56w)
  • 15X
    • 1 sec @ 56% (56w)
  • 10X
    • 1 sec @ 56% (56w)
  • 9X
    • 1 sec @ 56% (56w)
  • 7X
    • 1 sec @ 57% (57w)
  • 6X
    • 1 sec @ 57% (57w)
  • 6X
    • 1 sec @ 57% (57w)
  • 5X
    • 1 sec @ 57% (57w)
  • 5X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 63% (63w)
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  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
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  • 1 sec @ 64% (64w)
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  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
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  • 1 sec @ 65% (65w)
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  • 1 sec @ 66% (66w)
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  • 1 sec @ 69% (69w)
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  • 1 sec @ 81% (81w)
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  • 1 sec @ 81% (81w)
  • 1 sec @ 82% (82w)
  • 1 sec @ 82% (82w)
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  • 1 sec @ 83% (83w)
  • 1 sec @ 83% (83w)
  • 1 sec @ 83% (83w)
  • 1 sec @ 83% (83w)
  • 1 sec @ 84% (84w)
  • 1 sec @ 84% (84w)
  • 1 sec @ 84% (84w)
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  • 1 sec @ 86% (86w)
  • 1 sec @ 86% (86w)
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  • 1 sec @ 87% (87w)
  • 1 sec @ 87% (87w)
  • 1 sec @ 87% (87w)
  • 1 sec @ 87% (87w)
  • 1 sec @ 88% (88w)
  • 1 sec @ 88% (88w)
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  • 1 sec @ 89% (89w)
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  • 1 sec @ 91% (91w)
  • 1 sec @ 91% (91w)
  • 1 sec @ 91% (91w)
  • 1 sec @ 92% (92w)
  • 1 sec @ 92% (92w)
  • 2:40 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 2:23 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 2:8 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:54 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:41 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:29 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:18 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:8 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 52 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 46 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 41 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 37 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 34 sec @ 92% (92w)
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  • 33 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 32 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 33 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 34 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 37 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 41 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 46 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 52 sec @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:8 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:18 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:29 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:41 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 1:54 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 2:8 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 2:23 min @ 92% (92w)
  • 15 sec @ 56% (56w)
  • 2:40 min @ 92% (92w)
  • 1 sec @ 92% (92w)
  • 1 sec @ 91% (91w)
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  • 1 sec @ 84% (84w)
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  • 1 sec @ 83% (83w)
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  • 1 sec @ 82% (82w)
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  • 2X
    • 1 sec @ 60% (60w)
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    • 1 sec @ 60% (60w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 57% (57w)
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    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 57% (57w)
  • 5X
    • 1 sec @ 57% (57w)
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    • 1 sec @ 57% (57w)
  • 6X
    • 1 sec @ 57% (57w)
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    • 1 sec @ 56% (56w)
  • 8X
    • 1 sec @ 56% (56w)
  • 12X
    • 1 sec @ 56% (56w)
  • 20X
    • 1 sec @ 56% (56w)
  • 64X
    • 1 sec @ 56% (56w)