Sweet-Spot @93% - 4x9 (3)

• Cycling
• 1h 21mTime
• 86Stress
• 0.80Intensity
• 95Popularity

About this workout

This sweet spot workout at 93% FTP with 4 sets of 9 minutes is a classic for boosting your threshold power while keeping fatigue in check, making it ideal for those mid-week group rides or time trials. It delivers high training returns without overcooking, setting you up for sustainable performance when it matters most.

Workout structure

• Warmup 10 min @ 60% (60w) 90-100 rpm
• 3X
  • Cadence 1 min @ 68% (68w) 120 rpm
  • Rest 1 min @ 50% (50w)
• Active Ride 10 min @ 70% (70w)
• 4X
  • SST 9 min @ 93% (93w)
  • Rest 3 min @ 50% (50w)
• Cool Down 7 min @ 50% (50w)