Workouts / Interval
Interval
Sweet Spot 3x20min (Time-Crunched)
Tuesday: Week 3 overload. Peak intensity - 3x20min at 88-92% FTP. Maximum stimulus.
Duration1:50:00
TSS102
IF0.75
Blocks4
Time1:50:00
TSS102
IF0.75
Profile
Targets in % FTP
100%50%0%
0:0055:001:50:00
Z1 45% · 50 minZ3 55% · 60 min
Intervals
4 blocksZ1
Warm-up20 min progressive warm-up
20:0050%Repeat 3×
Z3
IntervalSweet Spot: 88-92% FTP. Metabolic engine builder. Hardest week
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.