SweetSpot 3x20min

• Cycling
• 1h 30mTime
• 104Stress
• 0.83Intensity
• 559Popularity

About this workout

This Sweet Spot workout features a classic main set of 7 × 2 min intervals at 90% FTP, perfect for building sustainable power akin to what you’ll need for weekly group rides or time trials. Incorporate this sweet spot training to maximize your FTP gains without burning out, making it a staple for any serious cyclist.

Workout structure

• Active 3 min @ 50% (50w)
• Active 3 min @ 70% (70w)
• Active 2 min @ 90% (90w)
• Active 5 min @ 40% (40w)
• Active 2 min @ 88-91% (88-91w)
• Active 3 min @ 91-88% (91-88w)
• Active 4 min @ 88-94% (88-94w)
• Active 3 min @ 94-89% (94-89w)
• Active 4 min @ 89-93% (89-93w)
• Active 4 min @ 93-88% (93-88w)
• Active 7 min @ 40% (40w)
• Active 2 min @ 88-90% (88-90w)
• Active 1 min @ 90-89% (90-89w)
• Active 5 min @ 89-92% (89-92w)
• Active 1 min @ 92-90% (92-90w)
• Active 2 min @ 90-92% (90-92w)
• Active 2 min @ 92-90% (92-90w)
• Active 3 min @ 90-93% (90-93w)
• Active 1 min @ 93-90% (93-90w)
• Active 1 min @ 90-91% (90-91w)
• Active 2 min @ 91-89% (91-89w)
• Active 7 min @ 40% (40w)
• Active 1 min @ 89-91% (89-91w)
• Active 3 min @ 91-88% (91-88w)
• Active 3 min @ 88-93% (88-93w)
• Active 3 min @ 93-90% (93-90w)
• Active 3 min @ 90-93% (90-93w)
• Active 2 min @ 93-92% (93-92w)
• Active 2 min @ 92-93% (92-93w)
• Active 3 min @ 93-90% (93-90w)
• Active 3 min @ 40-30% (40-30w)