RideSweet spot
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
- 3h55
- 50:00
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Endurance 120 min at 60–70% FTP. 2 × (25 min at 88–94% FTP, 10 min easy at 60% FTP). Endurance 45 min at 60–70% FTP. Note: 3–5 h total.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Ride
Rep
Easy
Ride
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.
- 60–70% FTP
- 88–94% FTP
- 58–62% FTP
Scaled version
2 hours with 2 × 15 minutes of sweet spot in the second hour.
Build the scaled version in ForgeAbout this session
What it trains
Muscular endurance for long events — sweet spot when you're already tired.
Who it's for
Gran fondo and Ironman riders.
Related workouts
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
The Kitchen Sink
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home
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