Workouts / Interval
Interval
Sweet Spot 3x15min (Time-Crunched)
Tuesday: The Engine Builder. 3 intervals of 15 minutes at 88-92% FTP. Increase FTP from below without VO2 max fatigue. Week 1 acclimation.
Duration1:35:00
TSS82
IF0.72
Blocks4
Time1:35:00
TSS82
IF0.72
Profile
Targets in % FTP
100%50%0%
0:0047:301:35:00
Z1 53% · 50 minZ3 47% · 45 min
Intervals
4 blocksZ1
Warm-up20 min progressive warm-up
20:0050%Repeat 3×
Z3
IntervalSweet Spot: 88-92% FTP. Metabolic engine builder
15:0090%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.