Sweet Spot 2 x 30 min
Two 30 minute blocks at 88 to 91% of FTP, a long sustained sweet spot session for experienced riders preparing for climbs and time trials.
- Duration
- 1 h 35 min
- Effort
- 99
- Level
- Advanced
- 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 Even power, three parts of ten minutes | 30 min | 88-91% FTP83-88% HRmax |
| 4 | RecoveryRecovery Easy spin, eat and drink | 10 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalSweet spot Match the power of the first block | 30 min | 88-91% FTP83-88% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Thirty minute blocks bring sweet spot close to the length of real efforts in racing, such as a long climb or a hilly time trial. The power stays in the lower half of the range, 88 to 91% of FTP, because the length of each block makes it hard enough. Posture, breathing, cooling and focus all get tested.
Warm up for 12 minutes and add three minutes at tempo. Ride the first block at a steady power, take ten minutes of easy spinning with food and drink, then ride the second. Aim for even pacing, so the power in the last ten minutes of each block matches the first ten. Indoors, heat is often the limiting factor, so use a strong fan.
It suits advanced riders who have completed 3 x 20 minutes. A good next step is a single 45 minute block, or 2 x 30 minutes with the second block at 90 to 92%.
Tips
- Compare the first and last ten minutes of each block after the session.
- Eat something in the ten minute recovery.
- Use two fans indoors if you have them.
Good forFTPTime trialHalf-distance triathlon
Season phaseBuild