Sweet Spot · 1 h 9 min
Sweet Spot Intervals
3 × 12 min Sweet spot
3 x 12 min at 90% FTP with 5 min easy between. Time-efficient FTP and muscular endurance builder.
FTP
- Duration
- 1 h 9 min
- Training stress
- 71 TSS
- Intensity factor
- 0.79
- Work at 250 W FTP
- 745 kJ
- Carbs burned, est.
- 115 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
- Warm-up10 min ramp 45% → 70% FTP
- 3 ×
- Sweet spot12 min at 90% FTP
- Recover5 min at 50% FTP
- 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.
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
- Sweet Spot Starter2 × 10 min Sweet spot46 min
- Sweet Spot Sampler2 × 12 min Sweet spot50 min
- Sweet Spot Long Block40 min Sweet spot1 h
- Sweet Spot Over-Unders12 × 1 min Threshold1 h 9 min
- Sweet Spot Double2 × 20 min Sweet spot1 h 10 min
- Sweet Spot Short Repeats5 × 8 min Sweet spot1 h 13 min
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.
Ride this workout