Sweet spot75 minHard

Sweet spot: 3 x 15 min at 88-90% FTP

3 x 15 min at 88-90% FTP with 5 min rest. Sub-threshold intervals that build lactate clearance.

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Sweet spot sits just below threshold, where lactate is elevated but stable. The body trains to clear lactate efficiently, and the muscles are loaded enough to drive adaptation without requiring long recovery. You feel the legs working hard but staying in control. This intensity gives the most training effect per hour for time-limited athletes.

Øktstruktur

Oppvarming

10 min progressive warm-up (50–75% FTP).

Hoveddel

3 × 15 min sweet spot at 89% FTP with 5 min active recovery at 50% FTP. Cadence 85–95 RPM. Sweet spot should feel challenging but sustainable — you can talk, but only in short sentences. Steady power throughout each interval.

Nedkjøling

5 min cooldown (60→50% FTP).

Les mer om oppvarming og nedkjøling →

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Snitt

33 W

13% FTP

Normalisert watt (NP)

110 W

44% FTP

3 intervaller

223 W

89% FTP

Pause

5 min

125 W (50%)

Del	Tid	% FTP	Watt	Sone
Oppvarming	10 min	50–75%	125–188 W	Utholdenhet (sone 2)
Intervall ×3	15 min	89%	223 W	Hardt aerobt (sone 3)
Pause ×2	5 min	50%	125 W	Restitusjon (sone 1)
Nedkjøling	5 min	60–50%	150–125 W	Utholdenhet (sone 2)

Økten

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

Varighet

77 min

Snitt watt

13% FTP

Normalisert watt

44% FTP

Intensitetsfaktor

0.44

Treningsstress

Våre tips for denne økten

1.Sweet spot should feel hard but manageable. If you cannot do one more rep, you went too hard.
2.Hold steady cadence throughout each interval — avoid stomping in low cadence.
3.Use the rest periods actively: spin easy, drink, and regain focus before the next interval.

Hva du oppnår

Ernæring

Light to moderate meal 1–2 hours before. Water during the ride is enough for 55 min. After: normal meal within 1 hour.

Slik kombinerer du økten

Can be ridden twice per week without excessive load. Fits as Wednesday and Saturday in a week with zone 2 on the other days. Easier to recover from than pure threshold.

Teoretisk grunnlag

See Norwegian version for physiological background.

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.