Tempo

sweetspot 3x30 mins

  • Cycling
  • 2h 15mTime
  • 141Stress
  • 0.79Intensity
  • 35Popularity

About this workout

This 3x30 workout is a classic sweet spot training session, blending sustained efforts at 85% FTP with controlled recoveries to maximize your fitness gains without digging too deep. Perfect for building the endurance needed for those long climbs or maintaining pace during mid-week group rides, it’s a staple for any serious cyclist.

calvalamonio

Workout structure

  • 7 min @ 45% (45w)
  • 2 min @ 75% (75w)
  • 2 min @ 100% (100w)
  • 1 min @ 120% (120w)
  • 7 min @ 45% (45w)
  • 2X
    • 30 min @ 85% (85w)
    • 10 min @ 45% (45w)
  • 30 min @ 85% (85w)
  • 6 min @ 45% (45w)