Sweet Spot 2 x 15 min
Two 15 minute sweet spot efforts at 88 to 91% of FTP in one hour, a step toward longer blocks for riders who handle 3 x 10 minutes.
- Duration
- 1 h
- Effort
- 55
- Level
- Beginner
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalSweet spot Sweet spot, settle in | 15 min | 88-91% FTP83-88% HRmax |
| 3 | RecoveryRecovery Easy spin, drink | 6 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalSweet spot Same power, steady to the end | 15 min | 88-91% FTP83-88% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 9 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Fifteen minutes is the point where a sweet spot effort starts to train focus as much as fitness. The first half feels manageable, and the second half asks you to keep the power steady while breathing and legs tell you to ease off. Two blocks make 30 minutes of work, the same total as 3 x 10, but in longer pieces.
Warm up for 15 minutes. Ride the first block at 88 to 91% of FTP, recover with six minutes of easy spinning, then ride the second block at the same power. Split each block into three parts of five minutes in your head, and check posture and cadence at each mark. Outdoors, a quiet road or a steady climb of about 15 minutes works well.
The session suits beginners moving up from 3 x 10 minutes. The next step is 3 x 15 or 2 x 20 minutes. Keep the power at the lower end until the longer blocks feel routine.
Tips
- Break each block into three five-minute parts in your head.
- Check posture and cadence every five minutes.
- Stay at the lower end of the range until 15 minutes feel routine.
Good forFTPGran fondo
Season phaseBase