Cycling · Sweet spot
3 × 30 SWEET SPOT
3 × 30 min at 88–92% FTP, 5 min easy
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.
HOW TO DO IT
- 01Warm up 15 minutes.
- 023 × 30 minutes at 88–92% FTP with 5 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
2 × 30 minutes.
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
CYCLING2h 10min
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/3x30-sweet-spot
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL30 minTarget: 88-92% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingSweet spotDifficulty 3 of 5 — Hard
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
1 h 35 - CyclingSweet spotDifficulty 4 of 5 — Very hard
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
4 h
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.
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