Threshold

Sweet-Spot Intervals

  • Cycling
  • 1h 7mTime
  • 72Stress
  • 0.80Intensity
  • 70Popularity

About this workout

Sweet spot intervals are a classic way to boost your FTP while keeping fatigue manageable, making them ideal for mid-week training or preparing for longer events. This session combines 5-minute efforts at 93% FTP with brief recoveries, ensuring you build endurance and power without overcooking your legs.

kubabike

Workout structure

  • 5 min @ 30-56% (30-56w)
  • 5 min @ 56-80% (56-80w)
  • 3X
    • 7 sec @ 80% (80w)
    • 24 sec @ 50% (50w)
  • 2 min @ 55% (55w)
  • 2X
    • 4 sec @ 150% (150w)
    • 14 sec @ 55% (55w)
  • 2 min @ 45% (45w)
  • 6X
    • 5 min @ 93% (93w)
    • 1 min @ 30% (30w)
  • 5 min @ 93% (93w)
  • 10 min @ 30% (30w)