YourIntervals
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Sweet Spot

Sweet Spot workouts: Make your training time count

Challenging but controlled intervals just below threshold. Sweet spot builds sustained power and muscular endurance, usually with less recovery cost than threshold or VO2max work.

Intensity88–94 % FTP
Typical duration45–75 min
Workouts13

When to use it

Once or twice a week when improving sustained power is your priority.

Recovery

Most riders are ready for another quality session after one or two easy days.

Sweet Spot page in the YourIntervals Training Guide

Recommended to start

Free

Sweet Spot 60

1 hTSS 62
Pro

Sweet Spot 45

45 minTSS 47
Pro

3 × 10 Sweet Spot

1 hTSS 64
Pro

2 × 20 Sweet Spot

1 h 15 minTSS 79

More Sweet Spot workouts

Pro

Sweet Spot Express

25 minTSS 25
Pro

Sweet Spot Over-Unders

1 hTSS 69
Pro

3 × 15 Sweet Spot

1 h 15 minTSS 82
Pro

Sweet Spot 90

1 h 30 minTSS 103
Pro

Sweet Spot Progression

1 h 15 minTSS 84
Pro

4 × 15 Sweet Spot

1 h 30 minTSS 103
Pro

Endurance + Sweet Spot

2 hTSS 121
Pro

Sweet Spot 120

2 hTSS 137
Pro

Big Day

2 h 30 minTSS 138

These FTP ranges are conventional training-zone guidelines, not precise physiological boundaries. Individual responses vary, and the right target also depends on interval length.

Read next

Progress gradually

Small steps over weeks beat big jumps.

Your FTP is a guide, not a verdict

When to adjust your FTP setting.

Build Your Week

Example weeks for 2–5 rides.