Tempo

Sweetspot 3x30

  • Cycling
  • 2h 0mTime
  • 139Stress
  • 0.83Intensity
  • 60Popularity

About this workout

This Sweetspot 3x30 workout is a classic way to build your FTP without pushing too hard; it’s perfect for mid-week sessions or when you want to stretch out those climbs. Experience a solid balance of intensity and endurance, allowing you to sustain your pace during group rides and time trials while maximizing training returns.

nikolauskbw3

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 3 min @ 62% (62w)
  • Cooldown 2 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 85% (85w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 95% (95w)
  • 3 min @ 50% (50w)
  • 3X
    • 30 min @ 88% (88w)
    • 5 min @ 50% (50w)