Time-Crunched Sweet Spot
Maximum bang-for-buck sweet spot session. Perfect for busy athletes needing efficient aerobic development.
45m
Duration
Intensity
Training Stress
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Workout Breakdown
Activation Warmup
Short high-cadence activation intervals within warm-up
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Duration
5m
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Intensity
4
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Power
50% - 85% FTP
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Heart Rate
65% - 80% Max HR
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
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Duration
10m
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Intensity
3
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Power
45% - 70% FTP
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Heart Rate
60% - 75% Max HR
Sweet Spot 20min
Long sweet spot effort for FTP improvement
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Duration
20m
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Intensity
7
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Power
88% - 94% FTP
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Heart Rate
80% - 90% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
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Duration
10m
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Intensity
2
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Power
35% - 50% FTP
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Heart Rate
55% - 65% Max HR