35 min Sweet Spot 3 x 6 min
A 35 minute trainer session with three six-minute sweet spot efforts, built for busy weekdays when a full hour is out of reach.
- Duration
- 35 min
- Effort
- 33
- 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 Steady ramp, short warm-up | 8 min | 45 → 75% FTP55 → 75% HRmax |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Sweet spot, seated, steady | 6 min | 88-92% FTP83-88% HRmax |
| 2.2 | RecoveryRecovery Easy spin, drink | 2 min | 40-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 3 min | 60 → 45% FTP70 → 55% HRmax |
About this workout
Short sessions need a simple plan and little wasted time. Here an eight minute ramp brings you up to speed, three efforts of six minutes at 88 to 92% of FTP provide the work, and a few minutes of easy spinning finish the job. Eighteen minutes of sweet spot in 35 minutes is a solid return for the time.
Because the warm-up is short, ride the first minute of the first effort a little below target and let the power come up. The two minute recoveries are brief, so keep spinning lightly and drink. The third effort should feel hard but controlled.
The session suits beginners who have done a few sweet spot sessions and intermediate riders on busy days. When it gets easy, extend the efforts to eight minutes, which makes the session about 40 minutes long.
Tips
- Set up the bike, fan and bottle the evening before so you can start straight away.
- Ease into the first effort rather than hitting the target power at once.
- Ride all efforts seated to keep them at sweet spot.
Good forFTPIndoor
Season phaseBaseBuild