PEDAL MANIAMENU

< WORKOUTS

SWEET SPOT 3X12

SWEET SPOT · 60 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH60 MIN
LOAD67
STEPS10
HARDESTZ4

Three twelve-minute blocks just under threshold, with four minutes between.

THE STEPS

  1. WARM-UP7 MIN FROM 45 TO 75 % · 85 RPM, 1 MIN AT 95 % · 95 RPM, 2 MIN AT 55 %
  2. SWEET SPOT3 × (12 MIN AT 90 % · 90 RPM, 4 MIN AT 55 %)
  3. COOL-DOWN2 MIN FROM 50 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY20 MIN
  • Z2ENDURANCE4 MIN
  • Z4THRESHOLD37 MIN

THE COACH SAYS

  • 7:00 A taste of what's coming.
  • 10:00 Sweet spot. Settle in.
  • 16:00 Halfway.
  • 22:00 Recover.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Sweet Spot 3x12.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.