Sweet Spot Endurance
75 min · 67-82 TSS · IF 0.76 · 88-95% FTP · Zone 4 (Sweet Spot)
What this workout does
Long sustained efforts to build your aerobic engine. Steady sweet spot work that pushes your limits while staying controlled.
Long 20-minute blocks at 88-93% FTP build the aerobic engine underneath your threshold - mitochondrial density, fuel efficiency, and fatigue resistance. The intensity is sustainable enough to accumulate big volumes of quality work without deep fatigue. A workhorse session for base and early build phases.
How to ride it
Indoor / trainer
Warm up 15min. 2x20min at 88-93% FTP with 5min recovery. Cool down 10min. Stay seated, breathe rhythmically.
Outside
Pick a long, steady road or loop. Settle at 88-93% FTP for each 20-minute block - strong but sustainable, conversation reduced to short sentences - with 5 easy minutes between.
Workout structure (75 min)
- Warm-up 15m 55% 2x - Effort 20m 91% - 5m 55% - Cool-down 10m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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