YourIntervalsSweet Spot Pro
Sweet Spot Progression
Three fifteen-minute blocks that build from 88 % to 94 % FTP.
019 min38 min56 min75 min
Duration1 h 15 min
DifficultyVery Hard
TSS (est.)84
Intensity factor0.82
Workout structure
10 min 45→70 % + 15 min @ 88 % + 5 min @ 55 % + 15 min @ 91 % + 5 min @ 55 % + 15 min @ 94 % + 10 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP10 min
- Sweet Spot88 % FTP · 220 W at 250 W15 min
- Recovery55 % FTP · 138 W at 250 W5 min
- Sweet Spot91 % FTP · 228 W at 250 W15 min
- Recovery55 % FTP · 138 W at 250 W5 min
- Sweet Spot94 % FTP · 235 W at 250 W15 min
- Cool-down65 % → 40 % FTP10 min
Why ride Sweet Spot Progression?
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.