1- Sweet Spot A #4

• Cycling
• 45mTime
• 36Stress
• 0.69Intensity
• 15Popularity

About this workout

This sweet spot workout hits the sweet spot of intensity with 4×3 minutes at 84% FTP, making it an ideal blend of challenge and efficiency for improving your FTP without burning out. Perfect for mid-week sessions or group ride prep, it packs a punch while keeping fatigue manageable.

Workout structure

• Warm-Up 2 min @ 40% (40w)
• Warm-Up 1 min @ 55% (55w)
• Warm-Up 1 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 1:45 min @ 40% (40w)
• 3 min @ 70% (70w)
• 2 min @ 78% (78w)
• 3 min @ 84% (84w)
• 2 min @ 40% (40w)
• 3 min @ 84% (84w)
• 2 min @ 50% (50w)
• Rest 3 min @ 40% (40w)
• 3 min @ 70% (70w)
• 2 min @ 78% (78w)
• 3 min @ 84% (84w)
• 2 min @ 40% (40w)
• 3 min @ 84% (84w)
• 2 min @ 50% (50w)
• 2 min @ 50% (50w)
• Cooldown 3 min @ 40% (40w)