Sweet Spot Intro 3 x 8 min
Three eight-minute efforts at 88 to 90% of FTP with four minutes easy between, a first contact with sweet spot work for newer riders.
- Duration
- 56 min
- Effort
- 47
- 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 |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Low sweet spot, steady and seated | 8 min | 88-90% 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 | 8 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Sweet spot is the range just below threshold, roughly 88 to 94% of FTP. It is a coaching convention rather than a separate physiological zone, and it is popular because it gives a strong aerobic stimulus at a cost you can recover from in a day or two. This session introduces it at the lower end, with short efforts and generous recoveries.
Warm up for 12 minutes. Ride three blocks of eight minutes at 88 to 90% of FTP with four minutes of easy spinning between. Breathing is clearly harder than at tempo and talking is down to a few words, but the pedal stroke still feels controlled. If the last block is a struggle, your FTP may be set too high.
Repeat the session once or twice, then move on to 3 x 10 minutes. One sweet spot session a week is enough at the start, alongside easy endurance riding.
Tips
- Ride your first sweet spot sessions at the lower end of the range.
- Stay seated and keep the cadence steady through each block.
- A failing last block usually means the FTP setting needs a check.
Good forFTPGeneral fitness
Season phaseBase