Sweet Spot 3 x 10 min
Three ten-minute efforts at 88 to 92% of FTP with five minutes of easy spinning between, the usual next step after a first sweet spot session.
- Duration
- 1 h 05 min
- Effort
- 57
- 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 | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Sweet spot, even power, seated | 10 min | 88-92% FTP83-88% HRmax |
| 2.2 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Ten minute blocks are where sweet spot starts to feel like sustained work. The heart rate settles in the upper part of its range after a few minutes, breathing becomes steady and deep, and the last two minutes of each block ask for focus. Thirty minutes of total work fit into a one hour session.
Warm up for 12 minutes. Ride each block at 88 to 92% of FTP, seated, at a cadence that feels efficient. Recover with five minutes of easy spinning. Hold the same power in every block and avoid starting high and fading. If the third block drops below 88%, repeat the session the next week before extending it.
It suits riders early in the base phase and beginners with a few weeks of structured riding behind them. A common progression is 3 x 12, 3 x 15 and then 2 x 20 minutes, one step every week or two.
Tips
- Hold the power steady and let the heart rate rise as it needs to.
- Drink and relax the shoulders in each recovery.
- Repeat the session before moving on if the last block fades.
Good forFTPGeneral fitness
Season phaseBase