Cardio sessionFree
Sweet Spot Ride – 3 × 12 Minutes
The best return on fatigue for raising FTP
65
min
3 blocks of 12 minutes at 88-94% of FTP with 4 minutes of recovery.
What does the session look like?
1 h 5 min
Total time
66
Training load
01 h 5 min
Time in each zone
Z1 · 16 min (25%) Z2 · 10 min (15%) Z3 · 3 min (5%) Z4 · 36 min (55%)
Step by step
Cycling
Warm up
- 10 min at 50 → 70% FTP, 90 rpm (Progressive spin)
- 3 min at 90% FTP (Short opener)
- 2 min at 50% FTP
Sweet spot3 ×
- work: 12 min at 88–94% FTP, 85–95 rpm (Steady, seated, controlled breathing)
- recover: 4 min at 50% FTP (Easy spin)
3 × (12 min at 88–94% FTP, 85–95 rpm / 4 min at 50% FTP)
Cool down
- 2 min at 45% FTP (Easy spin)
Who is it for?
Cyclists and triathletes who want to raise their FTP.
Who is it not for?
Riders without a known FTP or power meter (use RPE 7 instead).
