Sprint-Building Sweet Spot
65 min · 47-57 TSS · IF 0.70 · 88-95% FTP · Zone 4 (Sweet Spot)
What this workout does
Building sprint power on a sweet spot foundation - combining sustained efforts with short maximal bursts.
The sweet spot blocks at 88-93% FTP build aerobic and threshold fitness, then the all-out sprints recruit fast-twitch fibers on lightly fatigued legs. Combining both trains neuromuscular sharpness without sacrificing a quality aerobic session. Works well when you want to keep the sprint alive inside a threshold-focused week.
How to ride it
Indoor / trainer
Warm up 10min. 2x10min at 88-93% FTP with 5min recovery, then 4x10s all-out sprints with 3min full recovery. Cool down 7min.
Outside
Do the sweet spot work at 88-93% FTP on any steady stretch, then find a safe, open road for the sprints - 10 seconds all-out from a rolling start, spinning fully easy between.
Workout structure (65 min)
- Warm-up 15m 55% 2x - Effort 10m 91% - 5m 55% 4x - Sprint 10s 150% - 3m 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.
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