SweetSpot - 3x20min

• Cycling
• 1h 35mTime
• 109Stress
• 0.83Intensity
• 31Popularity

About this workout

This sweet spot workout features three sets of 20 minutes at 93% FTP, perfect for developing the sustainable power you need for weekly group rides and time trials. It's a time-tested approach to boost your FTP without overcooking, making it a staple for any cyclist looking to improve performance.

Workout structure

• Warm-Up 5 min @ 55% (55w)
• 30 sec @ 95% (95w)
• Rest 30 sec @ 55% (55w)
• Rest 30 sec @ 105% (105w)
• Rest 30 sec @ 55% (55w)
• Cooldown 2 min @ 55% (55w)
• 5X
  • 2 min @ 88% (88w)
  • Rest 2 min @ 93% (93w)
• Rest 8 min @ 55% (55w)
• 5X
  • Rest 2 min @ 88% (88w)
  • Rest 2 min @ 93% (93w)
• 8 min @ 55% (55w)
• 5X
  • 2 min @ 88% (88w)
  • Rest 2 min @ 93% (93w)
• Rest 10 min @ 55% (55w)