Sweet Spot Intervals
65 min · 54-66 TSS · IF 0.74 · 88-95% FTP · Zone 4 (Sweet Spot)
What this workout does
Classic sweet spot work to push your threshold higher. Challenging but sustainable - the most efficient intensity for building FTP.
Riding at 88-93% FTP sits just below threshold - hard enough to drive strong aerobic and threshold adaptation, easy enough to recover from quickly. Fifteen-minute blocks pack a large training dose into each hour of riding. A staple you can repeat two or three times a week through base and build.
How to ride it
Indoor / trainer
Warm up 12min. 2x15min at 88-93% FTP with 5min easy between. Cool down 10min.
Outside
Any steady road or loop works. Ride 15 minutes at 88-93% FTP - challenging but sustainable, breathing controlled - and spin 5 minutes easy between efforts.
Workout structure (65 min)
- Warm-up 15m 55% 2x - Effort 15m 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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