Sweet Spot 2 x 20 min
Two 20 minute efforts at 88 to 92% of FTP with eight minutes easy between, a long-standing sweet spot session for sustained power.
- Duration
- 1 h 13 min
- Effort
- 72
- Level
- Intermediate
- 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 | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax |
| 3 | IntervalSweet spot First block, bottom of the range | 20 min | 88-92% FTP83-88% HRmax |
| 4 | RecoveryRecovery Easy spin, drink | 8 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalSweet spot Same power, focus on the last five | 20 min | 88-92% FTP83-88% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Two blocks of 20 minutes are often the first goal riders set when they start sweet spot training. Twenty minutes at 88 to 92% of FTP is long enough to feel the steady pressure of sustained work and to practice pacing, and two of them make 40 minutes of quality in a session of about 75 minutes.
Warm up for 12 minutes, then ride three minutes at tempo. Ride the first block at the lower end of the range and stay seated. Recover with eight minutes of easy spinning and something to drink, then ride the second block at the same power. The last five minutes of the second block are the real test. Keep cadence and breathing steady and avoid fidgeting on the saddle.
It suits intermediate riders who have progressed through 3 x 10 to 3 x 15 minutes. From here, move on to 3 x 20 or 2 x 30 minutes.
Tips
- Start at the bottom of the range and keep it there for the first block.
- Have a carbohydrate drink in the recovery.
- Break each block into four parts of five minutes.
Good forFTPTime trialGran fondo
Season phaseBaseBuild