Tempo

Sweetspot 4 X 3

  • Cycling
  • 1h 40mTime
  • 89Stress
  • 0.73Intensity
  • 60Popularity

About this workout

This Sweet Spot workout features 4 sets of 3 intervals at 86% FTP, offering a high return on training without overstressing your system. Perfect for building sustainable power for group rides or solo efforts, it's a great mid-week staple to boost your FTP while keeping fatigue in check.

JMac78

Workout structure

  • 2 min @ 40% (40w)
  • 2 min @ 60% (60w)
  • 3X
    • 1 min @ 73% (73w)
    • Rest 30 sec @ 40% (40w)
  • 3X
    • 3 min @ 45% (45w)
    • 4 min @ 86% (86w)
  • Rest 3 min @ 45% (45w)
  • 1 min @ 45% (45w)
  • 3X
    • 4 min @ 86% (86w)
    • Rest 3 min @ 45% (45w)
  • 1 min @ 45% (45w)
  • 3X
    • 4 min @ 86% (86w)
    • Rest 3 min @ 45% (45w)
  • 1 min @ 45% (45w)
  • 3X
    • 4 min @ 86% (86w)
    • Rest 3 min @ 45% (45w)
  • 2 min @ 35% (35w)