MIT - SweetSpot 2x3x5 min is one of the most-used global workout blueprints in Pushing Limits Club. The chart and metrics are based on the workout data.
What this workout is for
MIT - SweetSpot Training: 2x3x5 min @88% FTP
Perceived exertion: 6-7 out of 10
At its core, this is tempo or threshold focus for cycling. The structure matters more than the title: duration, recoveries, and intensity changes decide whether the session builds base, threshold control, or a harder top-end stimulus.
Workout structure
The chart is rendered from the stored workout data. Wider sections last longer, and taller blocks indicate higher target intensity.
Ramp from 50% to 70% | 3 min @ 40% | 3x 5 min on / 1 min easy | 10 min @ 40% | 3x 5 min on / 1 min easy | 3 min @ 45% + 1 more step
Training effect
The focus is the middle intensity range. That builds tempo durability, threshold control, and the ability to apply pressure without turning the session into a maximal effort too early.
How to execute it
Ride the easy sections with discipline and use power or heart rate as the guardrail. For structured indoor sessions, ERG mode works well as long as FTP and zones are current.
Where it fits in the week
This workout fits well as a quality day between easier aerobic sessions. It should not compete directly with another hard workout when weekly load is already high.
Watch especially for
- Do not make the easy parts too hard.
- Update zones before the session if your fitness has changed.
- Review whether the intended stimulus was achieved, not only the averages.