Sweet Spot Cycling Workouts

Train at 88-94% FTP for maximum stimulus with manageable fatigue. AI-generated with precise targets.

Generate a Sweet Spot Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

2x20 Sweet Spot

60 min
warmup (55-75% FTP)interval (88-94% FTP)recovery (40-55% FTP)interval (88-94% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 17%Z2 17%Z3 66%

Two 20-minute blocks at 88-94% FTP — the classic sweet spot session that delivers near-threshold training stimulus with significantly less fatigue than full threshold work, allowing more frequency and faster recovery.

3x15 Sweet Spot

67 min
warmup (55-75% FTP)2× 15min 88-94% FTP / 3min recinterval (88-94% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 18%Z2 15%Z3 67%

Three 15-minute efforts at 88-94% FTP with short recovery — higher interval count with slightly shorter duration builds repeatability and muscular endurance while accumulating 45 minutes of quality sweet spot work.

Generate a Sweet Spot Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions