Anaerobic

Sweet Spot Intervals

  • Cycling
  • 56mTime
  • 54Stress
  • 0.76Intensity
  • 40Popularity

About this workout

Sweet Spot Intervals push you to sustain efforts close to your FTP with 4 × 3 min at 91% FTP, making it a classic choice for building the kick to close gaps and improve your overall power. This workout strikes a balance between intensity and sustainability, perfect for mid-week sessions or preparing for race day.

richardjanssen

Workout structure

  • Warm-Up 5 min @ 40% (40w)
  • Warm-Up 5 min @ 56-75% (56-75w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 2X
    • Active 5 min @ 91% (91w)
    • Rest 1 min @ 40% (40w)
  • 4X
    • Active 3 min @ 91% (91w)
    • Rest 1 min @ 40% (40w)
  • Active 3 min @ 91% (91w)
  • Cooldown 10 min @ 40% (40w)