Tempo

Sweetspot Standard - 2x40min

  • Cycling
  • 2h 14mTime
  • 153Stress
  • 0.83Intensity
  • 45Popularity

About this workout

This sweetspot training session features two sets of 40 minutes at 90% FTP, perfect for building sustainable power that mimics the intensity of your weekly group rides. It's an essential mid-week staple that maximizes your training return without overcooking your legs, setting you up for success in tough races or long climbs.

Klemens

Workout structure

  • Warm-Up 6 min @ 40-70% (40-70w)
  • 1 min @ 33% (33w)
  • Cooldown 2:30 min @ 70% (70w)
  • 2:30 min @ 71% (71w)
  • 2:30 min @ 73% (73w)
  • 2:30 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 1:15 min @ 75% (75w)
  • 1:15 min @ 76% (76w)
  • 1:15 min @ 78% (78w)
  • 1:15 min @ 80% (80w)
  • 4X
    • 1 min @ 50% (50w)
    • 10 min @ 90% (90w)
  • Rest 1 min @ 50% (50w)
  • 10 min @ 70% (70w)
  • 4X
    • 1 min @ 50% (50w)
    • 10 min @ 90% (90w)
  • Rest 1 min @ 50% (50w)
  • 10 min @ 70% (70w)
  • 1 min @ 50% (50w)