Beginner 3×5 Sweet Spot
Entry-level sweet spot workout for cyclists new to structured training. Short intervals with adequate recovery to build confidence and tolerance.
55m
Duration
Intensity
Training Stress
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Workout Breakdown
Warm-up
Easy warm-up with spin-ups
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Duration
10m
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Intensity
3
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Power
50% - 65% FTP
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Heart Rate
65% - 75% Max HR
Pre-interval Steady
Steady riding before intervals
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Duration
10m
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Intensity
4
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Power
70% - 70% FTP
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Heart Rate
70% - 80% Max HR
Sweet Spot Interval
Short sweet spot effort at 88-94% FTP
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Duration
5m
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Intensity
7
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Power
88% - 94% FTP
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Heart Rate
82% - 92% Max HR
Recovery
Easy spinning
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Duration
3m
mode_heat
Intensity
3
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Power
50% - 60% FTP
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Heart Rate
60% - 70% Max HR
Sweet Spot Interval
Short sweet spot effort at 88-94% FTP
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Duration
5m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
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Heart Rate
82% - 92% Max HR
Recovery
Easy spinning
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Duration
3m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
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Heart Rate
60% - 70% Max HR
Sweet Spot Interval
Short sweet spot effort at 88-94% FTP
timer
Duration
5m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
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Heart Rate
82% - 92% Max HR
Cool-down
Extended easy spinning
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Duration
15m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
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Heart Rate
60% - 70% Max HR