Tempo

Sweetspot_5_7_min

  • Cycling
  • 1h 40mTime
  • 107Stress
  • 0.80Intensity
  • 33Popularity

About this workout

This workout features a classic sweet spot main set of 3 × 7 minutes at 90% FTP, making it ideal for building your sustainable power for group rides and time trials. It's a time-efficient way to boost your FTP without overcooking, perfectly fitting into mid-week training schedules or as a stepping stone to longer intervals like 2x7.5 or 3x15.5.

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Workout structure

  • 4 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 3 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 5 min @ 88% (88w)
  • 2 min @ 40% (40w)
  • 6 min @ 92% (92w)
  • 2 min @ 40% (40w)
  • 7 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 5 min @ 94% (94w)
  • 2 min @ 40% (40w)
  • 6 min @ 88% (88w)
  • 2 min @ 40% (40w)
  • 7 min @ 92% (92w)
  • 2 min @ 40% (40w)
  • 5 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 6 min @ 94% (94w)
  • 2 min @ 40% (40w)
  • 7 min @ 88% (88w)
  • 15 min @ 65% (65w)