Sweet Spot Pro

Big Day

Two and a half hours: long endurance riding wrapped around two twenty-minute sweet spot blocks.

Duration2 h 30 min

DifficultyExtreme

TSS (est.)138

Intensity factor0.74

Workout structure

15 min 45→70 % + 40 min @ 70 % + 2 × (20 min @ 88 % + 10 min @ 60 %) + 30 min @ 70 % + 5 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.

Warm-up
45 % → 70 % FTP
15 min
Endurance
70 % FTP · 175 W at 250 W
40 min
2 × repeat
20 min @ 88 % + 10 min @ 60 %
1 h
- Sweet Spot
  88 % FTP · 220 W at 250 W
  20 min
- Recovery
  60 % FTP · 150 W at 250 W
  10 min
Endurance
70 % FTP · 175 W at 250 W
30 min
Cool-down
65 % → 40 % FTP
5 min

Why ride Big Day?

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.

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.

Riding tips

Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.
This is a long session: start fuelling early and drink regularly.

More about Sweet Spot training →

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