Workouts / Interval
Interval
Sweet Spot 2x15min
2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
Duration1:05:00
TSS55
IF0.71
Blocks4
Time1:05:00
TSS55
IF0.71
Profile
Targets in % FTP
100%50%0%
0:0032:301:05:00
Z1 54% · 35 minZ3 46% · 30 min
Intervals
4 blocksZ1
Warm-upProgressive warm-up
15:0050%Repeat 2×
Z3
IntervalSweet Spot: 88-92% FTP. Cadence 85-95 RPM
15:0090%Z1
RecoveryEasy spin recovery
5:0050%Z1
Cool-downCool down
10:0050%What it trains
Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.