Tempo

Sweetspot 5x12

  • Cycling
  • 1h 30mTime
  • 105Stress
  • 0.84Intensity
  • 32Popularity

About this workout

This sweet spot workout features four 12-minute intervals at 88% FTP, striking a balance between intensity and sustainability that makes it a perfect mid-week staple for building FTP without overcooking. Ideal for those looking to improve their performance on group rides and time trials, it delivers high training returns with manageable fatigue.

nikolauskbw3

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 2 min @ 62% (62w)
  • Cooldown 1 min @ 75% (75w)
  • 30 sec @ 50% (50w)
  • 1 min @ 85% (85w)
  • 30 sec @ 50% (50w)
  • 1 min @ 95% (95w)
  • 3 min @ 50% (50w)
  • 12 min @ 88% (88w)
  • 4 min @ 50% (50w)
  • 12 min @ 92% (92w)
  • 4 min @ 50% (50w)
  • 12 min @ 90% (90w)
  • 4 min @ 50% (50w)
  • 12 min @ 95% (95w)
  • 4 min @ 50% (50w)
  • 12 min @ 88% (88w)
  • 3 min @ 50% (50w)