Tempo

Sweet Spot A #9 + CAD 90/95/100

  • Cycling
  • 1h 15mTime
  • 58Stress
  • 0.68Intensity
  • 55Popularity

About this workout

This sweet spot workout, featuring 2 × 6 min intervals at 84% FTP, is a classic choice for building your FTP without burning out. Perfect for mid-week training, it delivers solid returns while keeping fatigue in check, making it ideal for those looking to sustain pace during long group rides or time trials.

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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
  • 4 min @ 78% (78w) 95 rpm
  • 6 min @ 84% (84w) 100 rpm
  • 2 min @ 50% (50w) 85 rpm
  • Rest 3 min @ 45% (45w) 85 rpm
  • 4 min @ 70% (70w) 90 rpm
  • 4 min @ 78% (78w) 95 rpm
  • 6 min @ 84% (84w) 100 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 30 sec @ 59% (59w) 90 rpm
  • 30 sec @ 59% (59w) 95 rpm
  • 10 min @ 68% (68w) 100 rpm
  • 5 min @ 63% (63w) 95 rpm
  • Cooldown 5 min @ 45% (45w) 85 rpm