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# SWEET SPOT 3X12

SWEET SPOT · 60 MIN

Sweet Spot 3x12: each step's target, by time

LENGTH 60 MIN

LOAD 67

STEPS 10

HARDEST Z4

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

## THE STEPS

1. WARM-UP 7 MIN FROM 45 TO 75 % · 85 RPM, 1 MIN AT 95 % · 95 RPM, 2 MIN AT 55 %
2. SWEET SPOT 3 × (12 MIN AT 90 % · 90 RPM, 4 MIN AT 55 %)
3. COOL-DOWN 2 MIN FROM 50 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 20 MIN
- Z2 ENDURANCE 4 MIN
- Z4 THRESHOLD 37 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](https://pedalmania.cc/workouts/sweet-spot-3x12/files/zwo) [.ERG](https://pedalmania.cc/workouts/sweet-spot-3x12/files/erg) [.MRC](https://pedalmania.cc/workouts/sweet-spot-3x12/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/sweet-spot-3x12