Tempo

Sweetspot 90 Pyramid

  • Cycling
  • 1h 30mTime
  • 95Stress
  • 0.80Intensity
  • 21Popularity

About this workout

The Sweetspot 90 Pyramid features pyramid intervals that maximize your time in the sweet spot with 6 rounds of 4 minutes at 89% FTP, perfect for building sustainable power for group rides and TTs. This workout delivers a high training return while keeping fatigue manageable, making it a go-to for mid-week sessions.

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Workout structure

  • Warm-Up 8 min @ 40-67% (40-67w)
  • Active 5 min @ 72% (72w)
  • Active 3:30 min @ 86% (86w)
  • Active 2:30 min @ 54% (54w)
  • Active 3:30 min @ 87% (87w)
  • Active 2:30 min @ 54% (54w)
  • Active 3:30 min @ 89% (89w)
  • Active 2:30 min @ 54% (54w)
  • Active 3:30 min @ 90% (90w)
  • Active 2:30 min @ 54% (54w)
  • Active 3:30 min @ 92% (92w)
  • Active 2 min @ 54% (54w)
  • Active 3:30 min @ 94% (94w)
  • Active 2 min @ 54% (54w)
  • Active 3:30 min @ 106% (106w)
  • Cooldown 2 min @ 54% (54w)
  • 3:30 min @ 94% (94w)
  • 2:30 min @ 54% (54w)
  • 3:30 min @ 92% (92w)
  • 2:30 min @ 54% (54w)
  • 3:30 min @ 90% (90w)
  • 2:30 min @ 54% (54w)
  • 3:30 min @ 89% (89w)
  • 2:30 min @ 54% (54w)
  • 3:30 min @ 87% (87w)
  • 2:30 min @ 54% (54w)
  • 3:30 min @ 86% (86w)
  • 3 min @ 80-40% (80-40w)