Aero Sweet Spot 3 x 18 min
Three 18 minute sweet spot blocks ridden on the aero bars, building power in the position that triathletes and time trialists race in.
- Duration
- 1 h 31 min
- Effort
- 90
- 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, partly on the aero bars | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Aero position, steady, relaxed neck | 18 min | 88-91% FTP83-88% HRmax |
| 2.2 | RecoveryRecovery Sit up, stretch, 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
Many riders produce less power on the aero bars than sitting up, and the gap shrinks when they train in that position. This session puts 54 minutes of sweet spot work into the aero position, at 88 to 91% of FTP, with short recoveries sitting up to stretch.
Warm up for 15 minutes, partly on the bars. Ride each 18 minute block fully in the aero position with a steady cadence. Keep the head low but relaxed and the shoulders soft. The power may feel harder to reach than usual at first. Lower the target by a few percent for the first sessions rather than sitting up. Recover with four minutes of easy riding upright.
It suits triathletes and time trialists in the build phase. If 18 minutes in the position is too long at first, start with 3 x 12 minutes and build up.
Tips
- Look ahead through your eyebrows rather than lifting your head.
- Lower the target a few percent before you give up the position.
- Practice drinking on the bars during the blocks.
Good forStandard-distance triathlonHalf-distance triathlonTime trial
Season phaseBuild