3×15 Sweet Spot
Three 15-minute intervals providing excellent balance between volume and intensity. More manageable than 2×20 for intermediate riders while still delivering strong training stimulus.
1h 15m
Duration
Intensity
Training Stress
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Workout Breakdown
Warm-up
Gradual increase to prepare for intervals
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Duration
10m
mode_heat
Intensity
3
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Power
50% - 65% FTP
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Heart Rate
65% - 75% Max HR
Sweet Spot Interval
15-minute sweet spot interval at 88-94% FTP
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Duration
15m
mode_heat
Intensity
7
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Power
88% - 94% FTP
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Heart Rate
82% - 92% Max HR
Recovery
Active recovery between intervals
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Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
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Heart Rate
60% - 70% Max HR
Sweet Spot Interval
15-minute sweet spot interval at 88-94% FTP
timer
Duration
15m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
82% - 92% Max HR
Recovery
Active recovery between intervals
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
60% - 70% Max HR
Sweet Spot Interval
15-minute sweet spot interval at 88-94% FTP
timer
Duration
15m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
82% - 92% Max HR
Cool-down
Easy spinning to finish
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
60% - 70% Max HR