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Time-Crunched Sweet Spot

Maximum bang-for-buck sweet spot session. Perfect for busy athletes needing efficient aerobic development.
45m Duration
7
Intensity
38
Training stress
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Workout Segments

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