Sweet spot session 4x20

• Cycling
• 1h 48mTime
• 130Stress
• 0.85Intensity
• 40Popularity

About this workout

This sweet spot session of 4x20 is a classic way to boost your FTP while keeping fatigue in check, making it perfect for those mid-week group rides or solo efforts. Use this workout to build the sustainable power you need to maintain your pace during longer climbs and races.

Workout structure

• Warmup 4 min @ 50% (50w)
• Warmup 1 min @ 100% (100w)
• Rest 30 sec @ 50% (50w)
• Warmup 30 sec @ 120% (120w)
• Rest 45 sec @ 50% (50w)
• Warmup 30 sec @ 130% (130w)
• Rest 1 min @ 50% (50w)
• 4X
  • 20 min @ 90% (90w)
  • Rest 5 min @ 36% (36w)