Sweet spot cadence 4 blocks (1h45m)
- Cycling
- 1h 45mTime
- 124Stress
- 0.84Intensity
- 45Popularity
About this workout
This sweet spot workout features 8 blocks of 3 minutes at 90% FTP, making it an ideal choice for building sustainable power for your weekly group rides and time trials. It's a fantastic way to boost your threshold without overcooking, perfectly fitting into your training plan as a time-efficient, high-return session.
Workout structure
- Warm-Up 3 min @ 65% (65w)
- 3 min @ 70% (70w)
- Cooldown 3 min @ 75% (75w)
- 1 min @ 70% (70w)
- 1 min @ 80% (80w)
- 1 min @ 70% (70w)
- 1 min @ 90% (90w)
- 1 min @ 70% (70w)
- 1 min @ 100% (100w)
- 1 min @ 70% (70w)
- 30 sec @ 120% (120w)
- 3 min @ 70% (70w)
- 5 min @ 92% (92w) 90 rpm
- 3 min @ 90% (90w) 80 rpm
- 3 min @ 92% (92w) 100 rpm
- 4 min @ 94% (94w) 90 rpm
- 5 min @ 65% (65w)
- 5 min @ 92% (92w) 90 rpm
- 3 min @ 90% (90w) 80 rpm
- 3 min @ 92% (92w) 100 rpm
- 4 min @ 94% (94w) 90 rpm
- 5 min @ 62% (62w)
- 5 min @ 90% (90w) 90 rpm
- 3 min @ 88% (88w) 80 rpm
- 3 min @ 90% (90w) 100 rpm
- 4 min @ 92% (92w) 90 rpm
- 5 min @ 62% (62w)
- 5 min @ 90% (90w) 90 rpm
- 3 min @ 88% (88w) 80 rpm
- 3 min @ 90% (90w) 100 rpm
- 4 min @ 92% (92w) 90 rpm
- 5 min @ 65% (65w)
- 2 min @ 70% (70w) 90 rpm
- 2 min @ 70% (70w) 80 rpm
- 2 min @ 70% (70w) 100 rpm