Tempo

Sweet Spot A #7 + CAD 90|95|100 RPM

  • Cycling
  • 1h 15mTime
  • 56Stress
  • 0.67Intensity
  • 55Popularity

About this workout

This sweet spot session weaves together sustained efforts at 84% FTP, perfect for boosting your endurance without overcooking. An excellent choice for those mid-week rides or when you're prepping for a big race, it offers a high return on investment for building your aerobic foundation.

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Workout structure

  • Warm-Up 6 min @ 45% (45w) 80 rpm
  • Warm-Up 4 min @ 50% (50w) 85 rpm
  • Warm-Up 3 min @ 60% (60w) 85 rpm
  • Warm-Up 2 min @ 65% (65w) 90 rpm
  • Warm-Up 1 min @ 75% (75w) 90 rpm
  • Warm-Up 15 sec @ 100% (100w) 90 rpm
  • Warm-Up 45 sec @ 60% (60w) 85 rpm
  • Warm-Up 1 min @ 45% (45w) 85 rpm
  • 4 min @ 70% (70w) 90 rpm
  • 3 min @ 78% (78w) 95 rpm
  • 5 min @ 84% (84w) 100 rpm
  • 2 min @ 50% (50w) 85 rpm
  • Rest 3 min @ 45% (45w) 85 rpm
  • 4 min @ 70% (70w) 90 rpm
  • 3 min @ 78% (78w) 95 rpm
  • 5 min @ 84% (84w) 100 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 1 min @ 49% (49w) 85 rpm
  • 30 sec @ 58% (58w) 90 rpm
  • 30 sec @ 58% (58w) 95 rpm
  • 10 min @ 67% (67w) 100 rpm
  • 5 min @ 63% (63w) 95 rpm
  • 4 min @ 50% (50w) 85 rpm
  • Cooldown 5 min @ 45% (45w) 80 rpm