High Sweet Spot 4 x 10 min
Four ten-minute efforts at the top of sweet spot, 92 to 94% of FTP, a firmer session that bridges sweet spot and threshold training.
- Duration
- 1 h 25 min
- Effort
- 80
- 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 Top of sweet spot, cap at 94% | 10 min | 92-94% FTP83-88% HRmax |
| 3.2 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
The upper end of sweet spot feels close to threshold. Breathing is hard and rhythmic, and holding the power needs concentration from the middle of each block. Keeping the efforts at ten minutes makes this intensity manageable for riders who are moving from sweet spot toward threshold work in the build phase.
After the ramp, ride three minutes at tempo to prepare the legs. Then ride four blocks of ten minutes at 92 to 94% of FTP with five minutes of easy spinning between. Stay at or below 94%. Going higher turns the session into threshold work with a bigger recovery cost. If the fourth block fades, the FTP setting or the day's freshness may be off.
It suits intermediate riders who have completed longer blocks at 88 to 92%. The natural next step is threshold work such as 3 x 10 minutes at 95 to 100%.
Tips
- Cap the power at 94% of FTP even when you feel strong.
- Use the five minute recoveries fully, with very easy spinning.
- Ride this when you are fresh, not after a hard day.
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