Cycling · Sweet spot
3 × 20 SWEET SPOT
3 × 20 min at 88–94% FTP, 5 min easy
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 towards threshold work.
HOW TO DO IT
- 01Warm up 15 minutes.
- 023 × 20 minutes at 88–94% FTP with 5 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
3 × 12 minutes at 88–92% FTP.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING1h 40min
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/3x20-sweet-spot
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL20 minTarget: 88-94% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingSweet spotDifficulty 4 of 5 — Very hard
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy
2 h 05 - CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15 - CyclingHills & climbingDifficulty 3 of 5 — Hard
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm
1 h 30
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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.