Sweet Spot 6 x 5 min
Six five-minute sweet spot efforts with short recoveries, an approachable way for newer riders to collect 30 minutes at 88 to 92% of FTP.
- Duration
- 1 h 05 min
- Effort
- 57
- Level
- Beginner
- 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 |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Sweet spot, steady, count down | 5 min | 88-92% FTP83-88% HRmax |
| 2.2 | RecoveryRecovery Easy spin, keep pedaling | 2:30 min | 40-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Short efforts make sweet spot easier to handle for riders who are new to sustained hard riding. Five minutes is long enough for the heart rate to rise into the right range and short enough that the end of each effort is always in sight. Six of them add up to 30 minutes of work at 88 to 92% of FTP.
Warm up for 12 minutes, then alternate five minutes of sweet spot with two and a half minutes of easy spinning. The heart rate will not fully drop during the recoveries, so the later efforts feel harder at the same power. Keep the first effort at the bottom of the range to save something for the last.
When six efforts feel controlled, move on to longer blocks such as 3 x 10 minutes. The session also works as a lighter sweet spot day for experienced riders in a busy week.
Tips
- Count down the efforts from six rather than up.
- Spin lightly in the recoveries instead of stopping.
- Keep the power the same for all six efforts.
Good forFTPGeneral fitness
Season phaseBase