4wk FTP Booster - W1D7 - Sweet Spot 12

• Cycling
• 1h 3mTime
• 70Stress
• 0.82Intensity
• 95Popularity

About this workout

This session features two solid 12-minute intervals at 91% FTP, ideal for building that essential kick to close gaps and enhance your overall power. Perfect for those looking to boost their FTP while keeping fatigue manageable, this sweet spot workout is a staple for improving performance in group rides or time trials.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• 2X
  • Active 10 sec @ 175% (175w) 115 rpm
  • Rest 50 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Active 1 min @ 109% (109w) 100 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Active 3 min @ 100% (100w) 100 rpm
• Active 3 min @ 50% (50w) 85 rpm
• 2X
  • Active 12 min @ 91% (91w) 100 rpm
  • Rest 3 min @ 61% (61w) 85 rpm
• 4X
  • Active 1 min @ 106% (106w) 100 rpm
  • Rest 2 min @ 50% (50w) 85 rpm
• Active 3 min @ 50% (50w) 85 rpm