Sweet Spot Builder 3x12
Progressive sweet spot session with three 12-minute blocks. Builds threshold power and teaches pacing for sustained efforts.
1h
Duration
Intensity
Training Stress
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Workout Breakdown
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
45% - 70% FTP
favorite
Heart Rate
60% - 75% Max HR
Sweet Spot 10min
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 95% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Sweet Spot 10min
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 95% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Sweet Spot 10min
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 95% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
timer
Duration
10m
mode_heat
Intensity
2
bolt
Power
35% - 50% FTP
favorite
Heart Rate
55% - 65% Max HR