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3x15 Sweet Spot

Sweet Spot workoutIntermediate80 minTSS 85IF 0.80

Three 15-minute blocks just below threshold: hard enough to build real fitness, easy enough to recover from in a day.

25%50%75%100%125%Warm-up · 10 min @ 45–70% FTPSweet spot · 15 min @ 90% FTPRecovery · 5 min @ 55% FTPSweet spot · 15 min @ 90% FTPRecovery · 5 min @ 55% FTPSweet spot · 15 min @ 90% FTPRecovery · 5 min @ 55% FTPCool-down · 10 min @ 55–40% FTP0:000:150:300:451:001:15
  • Z1 Active recovery · 29:12
  • Z2 Endurance · 5:48
  • Z3 Tempo · 45:00
Power profile in % of FTP. Hover a block for its target; the dashed line is your FTP.

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Intervals

SetsStepTimeTarget (FTP)
Warm-up10 min45–70%
3 ×Sweet spot15 min90%
Recovery5 min55%
Cool-down10 min55–40%

What sweet spot means

Sweet spot is the band between upper tempo and threshold, roughly 88–94% of FTP. It gives you much of the aerobic benefit of threshold work with less fatigue, which is why it is a staple of time-crunched training.

How to ride it

The first interval should feel controlled, the third should feel properly hard by the end. Keep a smooth cadence between 85 and 95 rpm and stay seated. Use the five-minute recoveries to drink and reset, not to stop pedalling.

Progression

Once 3x15 feels manageable, extend to 3x20 or 2x30 at the same intensity before raising the target. Two sweet spot sessions a week, with easy days around them, are plenty for most riders.

Questions

What percentage of FTP is sweet spot?

About 88–94% of FTP. This workout uses 90%.

How often should I do sweet spot workouts?

Most riders do one or two a week, with easy or endurance rides in between.

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