How do I actually follow this cycling workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Cycling · Endurance

Sweet-spot intervals

Q: What is the best ChatGPT prompt for a cycling workout like this?

Use the research-backed prompt on this page: "Write me a 60-minute indoor sweet-spot bike workout. After a 10-minute progressive warm-up, give me 3 × 12 minutes at sweet spot — about 88 to 94% of FTP, which maps to heart-rate Zone 4 and feels like a firm "comfortabl…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable cycling workout you can run hands-free in sweatcue.

Intermediate · 40–54 · ~60 min

Big aerobic stimulus you can repeat — the workhorse of FTP building. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole cycling workout hands-free.

Session at a glance

Duration~60 min

FormatTimed intervals

FocusSweet spot

IntensityZone 4 · 88 to 94% of FTP

Equipmentbike, a chair / support

Best forEndurance, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 60-minute indoor sweet-spot bike workout. After a 10-minute progressive warm-up, give me 3 × 12 minutes at sweet spot — about 88 to 94% of FTP, which maps to heart-rate Zone 4 and feels like a firm "comfortably hard" — with 5 minutes easy spinning between efforts, then a 5-minute cool-down. Note that my heart rate will drift upward at steady power on long efforts; that's normal. Give each block a duration, a target power as a percentage of FTP, and a target heart-rate zone.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Sweet spot — riding just below threshold at roughly 88–94% of FTP — packs a strong aerobic and FTP-building stimulus into efforts you can repeat without long recovery. It's well-established coaching practice rather than lab-proven, so pick one band and progress it; expect your heart rate to drift up at steady power.

Sources: Allen & Coggan, Training and Racing with a Power Meter, VeloPress (power zones); sweet-spot coaching practice (FasCat)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.