Workouts
Workout
Workouts
Workout
The most fitness per minute. That is the deal.
Sweet spot sits just below threshold, at roughly 88–94% of FTP. The name comes from the trade-off it hits: enough intensity to push your FTP and muscular endurance upward, but not so much that you need days to recover. That makes it the highest-value zone for time-crunched riders.
Don’t scroll all 28 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
Shortest session in the set. Ride it today.
Classic sweet spot sessions stack two to four blocks of 8–20 minutes with short recoveries. Because the efforts are long and the margin to threshold is small, ERG mode helps a lot — the trainer holds the target while you focus on cadence and position.
The workouts below are free and ready to ride. If you have not tested recently, do an FTP test first; sweet spot only works when the percentage is anchored to a current number.
Sweet spot training means riding at roughly 88–94% of FTP, the zone between high tempo and threshold. It builds FTP and fatigue resistance efficiently because it combines a strong training stimulus with manageable recovery cost.
Most riders absorb two to three sweet spot sessions per week well, alternated with endurance rides. If sessions start feeling like full threshold efforts, your FTP setting is probably too high.
They do different jobs. Sweet spot gives more adaptation per hour and suits limited schedules; Zone 2 builds the aerobic base that makes hard training sustainable. Most good plans use both.
The session you will come back to every week.
Block out the time. This one builds depth.