Sweet Spot Progression 4x8
Four 8-minute sweet spot intervals with short recoveries. Develops ability to repeat efforts at threshold-adjacent intensities.
1h 5m
Duration
Workout Segments
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 8min
timer
Duration
8m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 92% 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 8min
timer
Duration
8m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 92% 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 8min
timer
Duration
8m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 92% 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 8min
timer
Duration
8m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 92% 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