Sweet Spot 3 x 15 min
Three 15 minute efforts at 88 to 92% of FTP with five minutes easy between, a classic sweet spot set for the base and early build phase.
- Duration
- 1 h 25 min
- Effort
- 82
- 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 ×Repeat these steps | |||
| 3.1 | IntervalSweet spot Sweet spot, steady, stay seated | 15 min | 88-92% FTP83-88% HRmax |
| 3.2 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Forty-five minutes just below threshold is a substantial session. Three blocks of 15 minutes are a common way to get there, because the blocks are long enough to train sustained power and the recoveries keep the quality high. Riders preparing for long climbs, time trials and steady road races use it throughout base and early build.
Warm up for 12 minutes and add three minutes at tempo to wake the legs. Ride each block at 88 to 92% of FTP with five minutes of easy spinning between. The first block should feel firm but comfortable. In the third, the work is in holding the same power with good form. A carbohydrate drink helps if the session runs longer than an hour for you.
It suits intermediate riders who have completed 3 x 10 and 3 x 12 minutes. The next steps are 2 x 20, 4 x 12 or 3 x 20 minutes.
Tips
- Treat the first block as a pacing check and adjust the target if it feels too hard.
- Take a few sips of carbohydrate drink in each recovery.
- Stay seated in all three blocks.
Good forFTPGran fondoTime trial
Season phaseBaseBuild