Sweet Spot x 3 & Escaleras x 5
- Cycling
- 2h 9mTime
- 130Stress
- 0.78Intensity
- 20Popularity
About this workout
This workout combines 3 x 3-minute efforts at 90% FTP with 3-minute recoveries, perfect for honing your sustainable power for weekly group rides and time trials. It's a classic way to build your FTP while still getting that sweet spot training edge without overdoing it.
Workout structure
- Warm-Up 20 min @ 40-60% (40-60w)
- Active 1 min @ 105% (105w)
- Active 3 min @ 75% (75w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 80% (80w)
- Active 3 min @ 90% (90w)
- Active 3 min @ 100% (100w)
- Active 5 min @ 91% (91w)
- Active 5 min @ 55% (55w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 80% (80w)
- Active 3 min @ 90% (90w)
- Active 5 min @ 55% (55w)
- Active 10 min @ 91% (91w)
- 2X
- Active 3 min @ 60% (60w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 80% (80w)
- Active 3 min @ 90% (90w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 80% (80w)
- Active 3 min @ 100% (100w)
- Active 10 min @ 91% (91w)
- Cooldown 10 min @ 55-35% (55-35w)