Sweet Spot Builder
65 min · 60-73 TSS · IF 0.79 · 88-93% FTP · Zone 4 (Sweet Spot)
What this workout does
Three sweet spot blocks just below threshold - the workhorse session for raising FTP. A big training benefit for a modest fatigue cost.
Three blocks at 88-93% FTP maximize time near threshold for the fatigue cost, driving the aerobic and lactate-shuttling adaptations that raise FTP. That stimulus-to-stress ratio is what makes sweet spot the workhorse of most build plans. Ride it once or twice a week with an easier day after.
How to ride it
Indoor / trainer
Warm up 10min. Ride 3x12min at 88-93% FTP with 4min easy between blocks. Cool down 5min.
Outside
Flat road, false flat, or a gradual climb all work. Hold 88-93% FTP for each block - controlled discomfort, short-sentence breathing - and keep the recoveries genuinely easy.
Workout structure (65 min)
- Warm-up 10m ramp 50-75% 3x - Sweet spot 12m 91% - 4m 55% - Cool-down 5m 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.
Related cycling workouts
Sweet Spot Cruise
43-85 min · 55-67 TSS
Sustained effort just below threshold - the most efficient intensity for building FTP. Challenging but sustainable.
Long Block Tempo
65-87 min · 62-75 TSS
Two long tempo blocks for a bigger aerobic dose. Extending the blocks past 20 minutes teaches your body to stay efficient when the effort stops feeling fresh.
Sweet Spot Starter
35-56 min · 41-50 TSS
A gentle introduction to sweet spot - firm, focused riding just below threshold. Blocks short enough to nail the intensity while still building real FTP fitness.
Sweet Spot Sting
61-82 min · 66-81 TSS
Classic two-block sweet spot with a firmer final 2 minutes in each block. Teaches you to lift the effort when the legs are already loaded - exactly what hard group rides and race finishes demand.
Punchy Sweet Spot
49-78 min · 63-76 TSS
Sweet spot blocks with a short burst every 4 minutes. Mimics the punch of a fast group ride - steady pressure broken by repeated accelerations you have to absorb without blowing up.
Tempo Blocks
47-84 min · 49-59 TSS
Two solid blocks of tempo riding within an endurance ride. This builds your ability to sustain a steady, purposeful effort.
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