Sweet spot40 minModerate

Sweet spot: 2 x 10 min at 85-90% FTP

2 x 10 min at 85-90% FTP with 5 min rest. The quality session of the recovery weeks in the 3 Sessions per Week program.

Opplevd Anstrengelse

6/10Krevende

Sweet spot sits just below threshold — hard enough to drive adaptation, not so hard that it demands long recovery. That is why the recovery week uses this intensity.

Øktstruktur

Oppvarming

10 min progressive warm-up from zone 1 to zone 3.

Hoveddel

2 x 10 min sweet spot at 85-90% FTP with 5 min active rest at 50% FTP.

Nedkjøling

5 min easy spinning down to zone 1.

Les mer om oppvarming og nedkjøling →

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Snitt

180 W

72% FTP

Normalisert watt (NP)

193 W

77% FTP

2 intervaller

213–225 W

85–90% FTP

Pause

5 min

125 W (50%)

Del	Tid	% FTP	Watt	Sone
Oppvarming	10 min	50–75%	125–188 W	Utholdenhet (sone 2)
Intervall (stigende) ×2	10 min	85–90%	213–225 W	Hardt aerobt (sone 3)
Pause	5 min	50%	125 W	Restitusjon (sone 1)
Nedkjøling	5 min	50–35%	125–88 W	Restitusjon (sone 1)

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Økten

Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).

Varighet

40 min

Snitt watt

72% FTP

Normalisert watt

77% FTP

Intensitetsfaktor

0.77

Treningsstress

Våre tips for denne økten

1.Sweet spot should feel hard but manageable. If you could not do one more, you went too hard.
2.Hold a steady cadence through the whole effort.
3.In a recovery week the point is to keep the quality, not to push.

Hva du oppnår

Sweet spot sits just below threshold — hard enough to drive adaptation, not so hard that it demands long recovery. That is why the recovery week uses this intensity.

Ernæring

Light to moderate meal 1–2 hours before. Water during the ride is enough. After: normal meal within 1 hour.

Slik kombinerer du økten

This is the quality session of the recovery week — the rest of the week is zone 2.

Teoretisk grunnlag

See Sweet spot: 3 x 15 min at 88-90% FTP for the physiology.

Bruk denne økten

Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.

Last ned for Zwift Last ned for TrainerRoad / Wahoo

Fungerer med:

Zwift · TrainerRoad · Wahoo · TrainingPeaks · Intervals.icu · Garmin Connect

Zwift: Legg .zwo-filen i Documents/Zwift/Workouts-mappen. TrainingPeaks og Intervals.icu: Importer .zwo- eller .mrc-filen direkte. Garmin: Importer via TrainingPeaks eller bruk .mrc med Wahoo.