Sweet Spot Pro

Sweet Spot Over-Unders

Alternate between sweet spot and threshold to teach your body to clear lactate under load.

Duration1 h

DifficultyVery Hard

TSS (est.)69

Intensity factor0.83

Workout structure

10 min 45→70 % + 3 × (4 × (2 min @ 88 % + 1 min @ 100 %) + 3 min @ 55 %) + 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
10 min
3 × repeat
4 × (2 min @ 88 % + 1 min @ 100 %) + 3 min @ 55 %
45 min
- 4 × repeat
  2 min @ 88 % + 1 min @ 100 %
  12 min
  - Under
    88 % FTP · 220 W at 250 W
    2 min
  - Over
    100 % FTP · 250 W at 250 W
    1 min
- Recovery
  55 % FTP · 138 W at 250 W
  3 min
Cool-down
65 % → 40 % FTP
5 min

Why ride Sweet Spot Over-Unders?

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.

More about Sweet Spot training →

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