Tempo

W3THU: Sweet Spot

  • Cycling
  • 55mTime
  • 59Stress
  • 0.80Intensity
  • 40Popularity

About this workout

This workout features a classic sweet spot main set, pushing your limits with 5 intervals at 100% FTP, ideal for building your endurance and FTP without excessive fatigue. Perfect for mid-week sessions, this sweet spot training will help you sustain the pace during group rides and time trials.

klonney

Workout structure

  • Warm-Up 3 min @ 45-60% (45-60w) 90 rpm
  • Active 1 min @ 60% (60w) 90 rpm
  • Active 1 min @ 65% (65w) 95 rpm
  • Active 1 min @ 81% (81w) 100 rpm
  • Active 1 min @ 109% (109w) 105 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 4 min @ 95% (95w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 20 min @ 85-91% (85-91w) 95 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 5X
    • Active 1 min @ 100% (100w) 100 rpm
    • Rest 2 min @ 50% (50w) 85 rpm
  • Cooldown 2 min @ 50-40% (50-40w) 90 rpm