Workouts / Interval
Interval
Sweet Spot 2x20min (Time-Crunched)
Tuesday: Recovery week version. 2x20min at 88-92% FTP. Shorter but maintain intensity.
Duration1:25:00
TSS73
IF0.72
Blocks4
Time1:25:00
TSS73
IF0.72
Profile
Targets in % FTP
100%50%0%
0:0042:301:25:00
Z1 53% · 45 minZ3 47% · 40 min
Intervals
4 blocksZ1
Warm-up20 min progressive warm-up
20:0050%Repeat 2×
Z3
IntervalSweet Spot: 88-92% FTP. Metabolic engine builder
20:0090%Z1
Recovery5 min easy spin recovery
5:0050%Z1
Cool-down15 min easy cool down
15:0050%What it trains
Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.