RideSweet spot
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy
- 2h10
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 3 × (30 min at 88–92% 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 ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Easy
Cool down
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
- 88–92% FTP
- 49–52% FTP
About this session
What it trains
Muscular endurance for long road races, gran fondos and time trials.
Who it's for
Riders with a solid sweet-spot base who want to extend it.
Related workouts
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
1 × 40 Threshold
40 min continuous at 95–100% FTP
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