Sweet Spot A #1 - Copy ftp

• Cycling
• 2h 15mTime
• 114Stress
• 0.71Intensity
• 30Popularity

About this workout

This steady tempo session is a classic sweet spot workout that delivers high returns for the fatigue cost, perfect for those looking to boost their FTP like MvDP. Ideal for mid-week training, it builds the endurance needed to sustain pace during longer rides or critical moments in races.

Workout structure

• Warm-Up 4 min @ 40% (40w)
• Warm-Up 3 min @ 55% (55w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 40% (40w)
• 3 min @ 70% (70w)
• 2 min @ 78% (78w)
• 2 min @ 84% (84w)
• 2 min @ 50% (50w)
• 1 min @ 48% (48w)
• 2 min @ 67% (67w)
• 2 min @ 71% (71w)
• 4 min @ 76% (76w)
• 1 min @ 48% (48w)
• 2 min @ 78% (78w)
• 2 min @ 67% (67w)
• 2 min @ 71% (71w)
• 4 min @ 76% (76w)
• 30 sec @ 46% (46w)
• 2 min @ 78% (78w)
• 2 min @ 67% (67w)
• 2 min @ 71% (71w)
• 4 min @ 76% (76w)
• 2 min @ 78% (78w)
• 1 min @ 52% (52w)
• 5X
  • 2 min @ 67% (67w)
  • 2 min @ 71% (71w)
  • 4 min @ 76% (76w)
  • 2 min @ 78% (78w)
• 30 sec @ 46% (46w)
• 2X
  • 2 min @ 67% (67w)
  • 2 min @ 71% (71w)
  • 4 min @ 76% (76w)
  • 2 min @ 78% (78w)
• 2 min @ 67% (67w)
• 2 min @ 71% (71w)
• 1 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)