3 Hour Road Ride with 2 x 20 min Sweet Spot
A three hour outdoor ride with two 20 minute sweet spot efforts in the middle, combining long-ride volume with quality work for road events.
- Duration
- 3 h
- Effort
- 150
- 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 spin, build gradually | 15 min | 45 → 65% FTP55 → 70% HRmax |
| 2 | IntervalEndurance Steady Zone 2, eat and drink | 45 min | 62-72% FTP65-78% HRmax |
| 3 | IntervalSweet spot Sweet spot on a steady road or climb | 20 min | 88-92% FTP83-88% HRmax |
| 4 | RecoveryEndurance Easy endurance, eat and drink | 15 min | 58-68% FTP65-78% HRmax |
| 5 | IntervalSweet spot Second block, same power | 20 min | 88-92% FTP83-88% HRmax |
| 6 | IntervalEndurance Steady Zone 2, keep eating | 50 min | 62-72% FTP65-78% HRmax |
| 7 | Cool-downRecovery Easy spin home | 15 min | 60 → 45% FTP68 → 55% HRmax |
About this workout
A long weekend ride does not have to be all Zone 2. Two blocks of sweet spot in the middle give you endurance volume and sustained power in one outing. That suits riders preparing for road races, gran fondos and hilly sportives who have a limited number of training days.
Ride the first hour easily, then look for a road where you can hold 88 to 92% of FTP for 20 minutes, such as a long climb, a steady drag or a quiet flat road. Recover with 15 minutes of endurance riding and food, then ride the second block. Finish with 50 minutes of steady endurance and an easy spin home. Fuel at 40 to 60 g of carbohydrate per hour throughout.
It suits advanced riders in the build phase who already ride three hours comfortably. Less experienced riders can ride one block and shorten the ride to two and a half hours.
Tips
- Plan the route so the sweet spot efforts fall on roads without junctions.
- Ride the sweet spot blocks on your own rather than in a group.
- Keep eating through the whole ride, not just before the efforts.
Good forGran fondoRoad race
Season phaseBuild