Cycling · Sweet spot
SWEET SPOT INSIDE A LONG RIDE
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
WHAT IT TRAINS
Muscular endurance for long events — sweet spot when you're already tired.
WHO IT'S FOR
Gran fondo and Ironman riders.
HOW TO DO IT
- 01Ride the first half at endurance pace (60–70% FTP).
- 02In the second half, do 2 × 20–30 minutes at 88–94% FTP with 10 minutes easy between.
- 03Finish at endurance pace.
SCALED VERSION
2 hours with 2 × 15 minutes of sweet spot in the second hour.
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
CYCLING3h 55min
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/sweet-spot-long-ride
ACTIVE120 minTarget: 60-70% FTP
INTERVAL25 minTarget: 88-94% FTP
RECOVERY10 minTarget: 58.2-61.8% FTP
easy
ACTIVE45 minTarget: 60-70% 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 - CyclingEnduranceDifficulty 5 of 5 — Elite
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
3 h 30 - CyclingEnduranceDifficulty 5 of 5 — Elite
The Kitchen Sink
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home
4 h 30Inspired by Hunter Allen
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