Sweet Spot Floats 2 x 24 min
Two 24 minute blocks that alternate four minutes of sweet spot with two minutes of tempo, never dropping to easy riding inside a block.
- Duration
- 1 h 19 min
- Effort
- 79
- 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 | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalSweet spot Sweet spot, steady pressure | 4 min | 90-93% FTP83-88% HRmax |
| 3.2 | IntervalTempo Float at tempo, keep pedaling | 2 min | 78-82% FTP78-85% HRmax |
| 4 | RecoveryRecovery Easy spin, drink | 6 min | 40-55% FTP50-65% HRmax |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalSweet spot Sweet spot, steady pressure | 4 min | 90-93% FTP83-88% HRmax |
| 5.2 | IntervalTempo Float at tempo, keep pedaling | 2 min | 78-82% FTP78-85% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Floats are short periods at a lower but still firm power inside a longer effort. Here each block alternates four minutes at 90 to 93% of FTP with two minutes at 78 to 82%. The tempo minutes give the legs some relief without letting the heart rate drop far, so the block works like a long sustained effort with small changes in pressure.
Warm up for 15 minutes, including three minutes at tempo. In each sweet spot part, hold a steady power and a steady cadence. In the floats, ease the power to tempo but keep pedaling with purpose, and use the time to drink and reset your position. Recover for six minutes between the two blocks.
The pattern resembles a long climb with steeper and flatter sections, or a breakaway where the pressure changes with the road. It suits intermediate riders who handle 2 x 20 minutes of steady sweet spot.
Tips
- Keep the floats at tempo, not easy spinning.
- Drink during the first float of each block.
- Shift one gear lighter for the float rather than slowing the cadence.
Good forGran fondoRoad race
Season phaseBuild