2 Hour Ride with Late Sweet Spot 2 x 15 min
Seventy minutes of endurance riding followed by two 15 minute sweet spot blocks, training sustained power when the legs are already tired.
- Duration
- 2 h
- Effort
- 100
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy start, roll out gently | 10 min | 45 → 65% FTP55 → 70% HRmax |
| 2 | IntervalEndurance Steady Zone 2, eat and drink | 60 min | 62-72% FTP65-78% HRmax |
| 3 | IntervalSweet spot Sweet spot on tired legs, steady | 15 min | 88-92% FTP83-88% HRmax |
| 4 | RecoveryEndurance Easy endurance, drink | 5 min | 55-65% FTP65-78% HRmax |
| 5 | IntervalSweet spot Second block, same power | 15 min | 88-92% FTP83-88% HRmax |
| 6 | Cool-downRecovery Easy spin home | 15 min | 60 → 45% FTP68 → 55% HRmax |
About this workout
Power on fresh legs and power after an hour and more of riding are two different things. In long races and sportives, the second one decides the result. This ride trains it by putting two sweet spot blocks at the end of a two hour outing, after 70 minutes of steady endurance work.
Ride the endurance part at 62 to 72% of FTP and eat well, about 40 to 60 g of carbohydrate per hour. Plan the route so that a quiet road or a steady climb of 15 minutes comes up after about 70 minutes. Ride two blocks there at 88 to 92% of FTP with five minutes of easy riding between, then spin home easily. Expect the heart rate to be higher than in a fresh session at the same power.
It suits advanced riders in the build phase. Compare power and heart rate with a fresh 2 x 15 session, since a shrinking gap over the weeks shows growing durability.
Tips
- Eat in the 15 minutes before the first sweet spot block.
- Keep the endurance part in Zone 2, not tempo.
- Compare the result with a fresh session to see your durability.
Good forGran fondoRoad raceHalf-distance triathlon
Season phaseBuild