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RideSweet spot

3 × 20 Sweet Spot

3 × 20 min at 88–94% FTP, 5 min easy

Time
1h40
Hard
1:00:00
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 3 × (20 min at 88–94% FTP, 5 min easy at 50% FTP). Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
3×20 min

Rep

20 min88–94% FTPZ4

Easy

5 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
88–94% FTP
49–52% FTP

Scaled version

3 × 12 minutes at 88–92% FTP.

Build the scaled version in Forge

About this session

What it trains

A big dose of time just below threshold — lots of fitness for moderate fatigue.

Who it's for

Time-crunched riders and anyone building toward threshold work.

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.