Workouts / Interval
Interval
Sweet Spot 3x20min
3 intervals of 20 minutes at 88-92% FTP. Peak aerobic stimulus. Cadence 85-95 RPM.
Duration1:40:00
TSS98
IF0.77
Blocks4
Time1:40:00
TSS98
IF0.77
Profile
Targets in % FTP
100%50%0%
0:0050:001:40:00
Z1 40% · 40 minZ3 60% · 60 min
Intervals
4 blocksZ1
Warm-upProgressive warm-up
15:0050%Repeat 3×
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.