Workouts / Interval
Interval
Sweet Spot 2x20min
2 intervals of 20 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
Duration1:15:00
TSS69
IF0.74
Blocks4
Time1:15:00
TSS69
IF0.74
Profile
Targets in % FTP
100%50%0%
0:0037:301:15:00
Z1 47% · 35 minZ3 53% · 40 min
Intervals
4 blocksZ1
Warm-upProgressive warm-up
15:0050%Repeat 2×
Z3
IntervalSweet Spot: 88-92% FTP. Cadence 85-95 RPM
20:0090%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.