Sweet Spot 4 x 12 min
Four 12 minute sweet spot efforts with four minutes of recovery, 48 minutes at 88 to 93% of FTP for riders who are ready for more volume.
- Duration
- 1 h 29 min
- Effort
- 85
- 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 | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Sweet spot, smooth and seated | 12 min | 88-93% FTP83-88% HRmax |
| 2.2 | RecoveryRecovery Easy spin, drink | 4 min | 40-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Four blocks of 12 minutes add up to 48 minutes of sweet spot, more than 3 x 15, while each block stays short enough to hold good form. It is a useful way to build volume just below threshold once the three-block sessions feel routine.
Warm up for 15 minutes. Ride each block at 88 to 93% of FTP with four minutes of easy spinning between. The first two blocks should feel controlled. The third and fourth are where the session does its work, so save something for them by starting at the lower end of the range. Use the recoveries to drink and relax the upper body. Drifting above 94% late in a block turns the session into threshold work, which costs more recovery than planned.
It suits intermediate riders in base and build who already handle 3 x 15 minutes. If the fourth block fails, ride three blocks next time and add the fourth a week later.
Tips
- Start the first block at the bottom of the range.
- Put a carbohydrate drink in the bottle for a session of this length.
- Drop the fourth block rather than riding it far below target.
Good forFTPRoad raceGran fondo
Season phaseBaseBuild