45 min Sweet Spot 2 x 12 min
A 45 minute trainer session with two 12 minute sweet spot efforts, enough focused work for a weekday when a full hour is too long.
- Duration
- 45 min
- Effort
- 44
- 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 | 10 min | 45 → 75% FTP55 → 75% HRmax |
| 2 | IntervalSweet spot Start low in the range, then settle | 12 min | 88-92% FTP83-88% HRmax |
| 3 | RecoveryRecovery Easy spin, drink | 4 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalSweet spot Same power as the first block | 12 min | 88-92% FTP83-88% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 7 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Twenty-four minutes of sweet spot in a 45 minute session is a good return for a busy weekday. The efforts are long enough to bring the heart rate into the sweet spot range and keep it there for much of each block, and the session still leaves time to shower before work.
Warm up for ten minutes with a steady ramp. Ride the first block at 88 to 92% of FTP, starting at the lower end because the warm-up is short. Recover with four minutes of easy spinning, then ride the second block at the same power. Cool down for seven minutes.
It suits intermediate riders who want a reliable short session and riders who keep sweet spot in their week during busy periods. When it feels routine, extend the blocks to 15 minutes, which adds about six minutes to the session.
Tips
- Begin the first block at the lower end because the warm-up is short.
- Have the fan running from the first minute.
- Keep both blocks at the same power.
Good forFTPIndoor
Season phaseBaseBuild