Tempo

Turbo: 4 x sweetspot with surges

  • Cycling
  • 1h 23mTime
  • 98Stress
  • 0.84Intensity
  • 20Popularity

About this workout

This workout features two sets of 4×3 minute intervals at sweet spot intensity with short recoveries, perfect for building your FTP without overcooking. Ideal for those mid-week rides where you want to sharpen your endurance while maintaining a strong pace for group rides or time trials.

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Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 2 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 3X
    • 30 sec @ 120% (120w)
    • Rest 2:30 min @ 90% (90w)
  • 8 min @ 65% (65w)
  • 4X
    • 15 sec @ 130% (130w)
    • Rest 2:45 min @ 90% (90w)
  • 8 min @ 65% (65w)
  • 3X
    • 30 sec @ 120% (120w)
    • Rest 2:30 min @ 90% (90w)
  • 8 min @ 65% (65w)
  • 4X
    • 15 sec @ 130% (130w)
    • Rest 2:45 min @ 90% (90w)
  • 5 min @ 55% (55w)