Sweet Spot Cruise
65 min · 55-67 TSS · IF 0.75 · 85-90% FTP · Zone 3
What this workout does
Sustained effort just below threshold - the most efficient intensity for building FTP. Challenging but sustainable.
Riding just below threshold at 85-90% FTP delivers near-maximal aerobic stimulus per minute while remaining sustainable. Long continuous time here raises lactate-clearing capacity and pushes your FTP up from below, with less recovery cost than true threshold work. A high-value session for build phases when time is limited.
How to ride it
Indoor / trainer
Warm up 15min. Ride 35min at 85-90% FTP. Keep cadence 85-95 RPM and effort steady. Cool down 15min.
Outside
Use a quiet flat road or bike path with few interruptions. Settle into 85-90% FTP and hold it steady - a controlled discomfort, not a strain. Keep cadence 85-95 RPM.
Workout structure (65 min)
- Warm-up 15m 55% - Effort 35m 88% 90rpm - Cool-down 15m 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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