Workout Library
intermediate Z3-Z4 74 min TSS ~95
Sweet Spot 3x12
High-force low-duration threshold work. Most time-efficient FTP builder.
Training goal
Time-efficient FTP stimulus. Three 12-min blocks at 84-97% FTP — close enough to threshold to drive adaptation, far enough to accumulate volume. Research suggests sweet-spot is roughly 80% as effective per hour as pure threshold.
Intervals
8 blocks · 1h 14m| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 10m 00s | 125→188 W | Z1 |
| 2 | Main Set (1/3) > Sweet Spot | 12m 00s | 225 W | Z3 |
| 3 | Main Set (1/3) > Recovery | 6m 00s | 138 W | Z1 |
| 4 | Main Set (2/3) > Sweet Spot | 12m 00s | 225 W | Z3 |
| 5 | Main Set (2/3) > Recovery | 6m 00s | 138 W | Z1 |
| 6 | Main Set (3/3) > Sweet Spot | 12m 00s | 225 W | Z3 |
| 7 | Main Set (3/3) > Recovery | 6m 00s | 138 W | Z1 |
| 8 | Cooldown | 10m 00s | 188→100 W | Z2 |
Zone distribution
Z1 28mZ2 10mZ3 36m
Training considerations
- Frequency: 1-2x per week during build phase
- Best for: intermediate → elite
- Target FTP%: Z3-Z4 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.