Tempo

Sweetspot 12x 5-7 min

Cycling
1h 54mTime
128Stress
0.82Intensity
490Popularity

About this workout

This sweet spot workout of 4 × 7 min at 90% FTP is a time-tested method to boost your FTP while keeping fatigue in check, making it perfect for mid-week efforts or as a solid build-up to your next group ride. It offers a high training return without overcooking, allowing you to sustain that race pace when it counts.

le-samourai

Workout structure

4 min @ 50% (50w)
3 min @ 70% (70w)
3 min @ 90% (90w)
5 min @ 40% (40w)
5 min @ 88% (88w)
2 min @ 40% (40w)
6 min @ 92% (92w)
2 min @ 40% (40w)
7 min @ 90% (90w)
2 min @ 40% (40w)
5 min @ 94% (94w)
2 min @ 40% (40w)
6 min @ 88% (88w)
2 min @ 40% (40w)
7 min @ 92% (92w)
2 min @ 40% (40w)
5 min @ 90% (90w)
2 min @ 40% (40w)
6 min @ 94% (94w)
2 min @ 40% (40w)
7 min @ 88% (88w)
2 min @ 40% (40w)
5 min @ 90% (90w)
2 min @ 40% (40w)
6 min @ 94% (94w)
2 min @ 40% (40w)
7 min @ 88% (88w)
5 min @ 40% (40w)