Tempo

Sweet Spot B #9.5 -

  • Cycling
  • 1h 20mTime
  • 64Stress
  • 0.69Intensity
  • 60Popularity

About this workout

This sweet spot workout features two intense 90-second efforts at 95% FTP, perfect for building your sustainable power for weekly group rides or time trials. It's a classic training staple that delivers high returns without overcooking, making it ideal for those time-pressed riders looking to boost their FTP.

windybrit

Workout structure

  • Warm-Up 6 min @ 40% (40w)
  • Warm-Up 4 min @ 50% (50w)
  • Warm-Up 3 min @ 60% (60w)
  • 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)
  • 2X
    • 4 min @ 70% (70w)
    • 4 min @ 78% (78w)
    • 1:30 min @ 95% (95w)
    • Rest 3 min @ 40% (40w)
  • 4 min @ 70% (70w)
  • 4 min @ 78% (78w)
  • 1:30 min @ 95% (95w)
  • Rest 4 min @ 40% (40w)
  • 5 min @ 70% (70w)
  • 5 min @ 78% (78w)
  • 1:30 min @ 95% (95w)
  • Rest 5 min @ 70% (70w)
  • 5 min @ 50% (50w)
  • 2 min @ 40% (40w)