Tempo

Sweet_Spot_A_2

  • Cycling
  • 1h 30mTime
  • 78Stress
  • 0.72Intensity
  • 15Popularity

About this workout

This workout features a solid main set of sweet spot intervals that push your limits while keeping the fatigue manageable, making it a classic mid-week staple for boosting your FTP. Perfect for those looking to improve their pace during group rides or maintain speed on long climbs, this session delivers high training returns without overcooking your legs.

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Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 3 min @ 70% (70w)
  • 2 min @ 78% (78w)
  • 2X
    • 2 min @ 84% (84w)
    • 2 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 30 sec @ 48% (48w)
  • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 2 min @ 82% (82w)
  • 1 min @ 55% (55w)
  • 2X
    • 2 min @ 70% (70w)
    • 2 min @ 75% (75w)
    • 4 min @ 80% (80w)
    • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 2:30 min @ 40% (40w)
  • 5 min @ 40% (40w)