Sweet Spot 3 x 20 min
An hour of sweet spot in three 20 minute blocks, a high-volume session for experienced riders building toward long climbs and time trials.
- Duration
- 1 h 43 min
- Effort
- 103
- 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 ×Repeat these steps | |||
| 3.1 | IntervalSweet spot Sweet spot, same power every block | 20 min | 88-92% FTP83-88% HRmax |
| 3.2 | RecoveryRecovery Easy spin, eat and drink | 6 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
Sixty minutes at 88 to 92% of FTP is a big training load. Spread over three blocks of 20 minutes it stays manageable for riders with a solid base, and it builds the kind of sustained power that long climbs, time trials and breakaways ask for. This is a session for the build phase, ridden no more than once a week.
Warm up for 12 minutes and add three minutes at tempo. Ride all three blocks at the same power, with six minutes of easy spinning between them. Plan your fueling as for a long ride, 30 to 60 g of carbohydrate per hour, starting before the first block. If the third block falls well below target, the session was too ambitious for today. Stop and cool down rather than grinding through.
Riders coming from 2 x 20 minutes can start with the third block at 85% and raise it over two or three weeks.
Tips
- Eat a little before the first block and in each recovery.
- Keep the three blocks at the same power, not the first one harder.
- Cool down early if the third block falls well below target.
Good forFTPTime trialGran fondo
Season phaseBuild