SWEET SPOT WORKOUTS
88-94% of FTP. The most training benefit per minute available to a busy rider.
THE IDEA
Sweet spot sits just below threshold, close enough to drive real aerobic adaptation but far enough back that you can repeat it two or three times a week without wrecking yourself.
If you have six hours a week and want a bigger FTP, this is where most of your quality work should live.
Intensity: 88-94% of FTP (upper Z3 into low Z4)
SESSIONS
| Session | Structure | Target |
|---|---|---|
| Starter | 2 x 12 min, 6 min easy between | 88-90% FTP |
| Standard | 3 x 15 min, 5 min easy between | 90% FTP |
| Extended | 2 x 25 min, 8 min easy between | 88-92% FTP |
| Over-unders | 4 x 9 min alternating 2 min @ 95% / 1 min @ 105% | 95-105% FTP |
| Long build | 3 x 20 min, 5 min easy between | 91% FTP |
HOW TO RIDE THEM WELL
- Add total time in zone before you add watts. Sixty minutes in zone is a strong week.
- You should be able to say a short sentence, no more.
- Cadence naturally drops here — keep it within 5rpm of your normal range.
- Two sessions a week, three only if you are recovering well.
FAQ
Is sweet spot better than threshold work?
It is better value per unit of fatigue, which matters when your hours are limited. Threshold work moves FTP faster but costs more recovery.
How long before I see gains?
Four to six weeks of consistent sweet spot blocks typically produces a measurable FTP increase.
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.