45 min Continuous Sweet Spot
A single 45 minute block at 88 to 90% of FTP that builds sustained power and pacing discipline for time trials and long climbs.
- Duration
- 1 h 10 min
- Effort
- 75
- 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 | IntervalSweet spot Hold back, settle at the low end | 15 min | 88-90% FTP83-88% HRmax |
| 4 | IntervalSweet spot Same power, take a gel | 15 min | 88-90% FTP83-88% HRmax |
| 5 | IntervalSweet spot Last third, steady cadence | 15 min | 88-90% FTP83-88% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
One long block at the low end of sweet spot is a demanding test of pacing and concentration. Without recoveries, there is no moment to reset, and the session becomes as much about mental steadiness as fitness. It prepares you for long climbs and for time trials where even pacing decides the result.
Warm up for 12 minutes and ride three minutes at tempo. Then ride 45 minutes at 88 to 90% of FTP. The workout splits the block into three parts of 15 minutes for pacing checks, but the power stays the same. Hold back in the first ten minutes, when the effort feels easier than it is. Drink every ten minutes and take a gel at the halfway point. Outdoors, choose a long road without junctions or a climb of matching length.
It suits advanced riders who handle 2 x 30 minutes. Shorten it to 35 minutes for a first continuous block, and extend it toward 60 minutes over time if your events require it.
Tips
- Hold back in the first ten minutes.
- Drink every ten minutes and take a gel at halfway.
- Change hand position now and then without easing the power.
Good forTime trialHalf-distance triathlonGran fondo
Season phaseBuildPeak