Progressive Sweet Spot 3 x 15 min
Three 15 minute blocks that step up through sweet spot from 88 to 94% of FTP, training a patient start and a strong finish.
- Duration
- 1 h 25 min
- Effort
- 81
- 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 | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Bottom of sweet spot, settle | 5 min | 88-89% FTP83-88% HRmax |
| 2.2 | IntervalSweet spot Middle of sweet spot | 5 min | 90-91% FTP83-88% HRmax |
| 2.3 | IntervalSweet spot Top of sweet spot, stay seated | 5 min | 92-94% FTP83-88% HRmax |
| 2.4 | RecoveryRecovery Easy spin, recover | 5 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
Each 15 minute block in this session starts at the bottom of sweet spot and finishes at the top. The first five minutes at 88 to 89% of FTP feel manageable, the middle five at 90 to 91% feel firm, and the last five at 92 to 94% ask for real focus. The average works out close to 91%.
Warm up for 15 minutes. Make each step change a small, deliberate shift rather than a jump, and stay seated throughout. Recover with five minutes of easy spinning between blocks. The structure helps riders who tend to start too hard, because the plan does not allow it.
It suits intermediate riders who already handle 3 x 15 minutes at steady sweet spot. For a harder version, finish each block with three minutes at threshold. For an easier one, keep the last step at 90 to 92%.
Tips
- Treat each step change as a small shift of one gear or a few watts.
- Stay seated through all three steps.
- Use this session if you tend to start intervals too hard.
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