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Sweet Spot · 1 h 34 min

Extended Sweet Spot

2 × 30 min Sweet spot

2 x 30 min at 88% FTP with 8 min easy between. Time-efficient FTP and muscular endurance builder.

Download .zwoRide it in MeepMeep
FTP
0:0047m1h34
Duration
1 h 34 min
Training stress
101 TSS
Intensity factor
0.80
Work at 250 W FTP
1,058 kJ
Carbs burned, est.
125 g/h

Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.

The workout, step by step

  1. Warm-up10 min ramp 45% → 70% FTP
  2. 2 ×
    1. Sweet spot30 min at 88% FTP
    2. Recover8 min at 50% FTP
  3. Cool-down8 min ramp 60% → 40% FTP

Why ride it

Blocks at 88 to 92% of FTP. Time-efficient work that lifts FTP and muscular endurance, so your all-day pace becomes a smaller fraction of your ceiling.

At 1 h 34 min, treat this as fueling practice too: eat and drink on a schedule from the first hour, using what you plan to carry on the day. MeepMeep prompts you for carbs, fluid and sodium and tracks what you eat against your target.

Use the .zwo file

The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.

  • MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
  • Zwift: put the file in Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts.
  • TrainerDay, intervals.icu and others: import the .zwo into your workout library.

More sweet spot workouts

All sweet spot workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.

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