Tempo

Sweet Spot Training - Week1

  • Cycling
  • 45mTime
  • 53Stress
  • 0.84Intensity
  • 71Popularity

About this workout

This sweet spot training workout is a classic way to build your FTP while minimizing fatigue, featuring two sets of 3 x 5 minutes at 90% FTP with short recoveries. Perfect for mid-week sessions, it’ll help you sustain a solid pace on group rides and maintain speed during longer climbs.

JB Dunaud

Workout structure

  • 5 min @ 50% (50w) 90 rpm
  • 3X
    • 5 min @ 90% (90w) 80 rpm
    • 30 sec @ 90% (90w) 110 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 3X
    • 5 min @ 90% (90w) 80 rpm
    • 30 sec @ 90% (90w) 110 rpm
  • 5 min @ 50% (50w) 90 rpm