Sweet Spot 3x10
Three 10-minute blocks just under threshold: big fitness gains without being wrecked.
Length45:00
TypeSweet spot
Sets10
Peak resistance45
Time in the rednone
About this ride
"Sweet spot" is a zone just below your threshold: hard enough to drive real fitness, but sustainable enough to do often. This ride has three 10-minute blocks at 42–45, with 4 easy minutes between them.
Each block should feel like work by the end, but you should finish all three. If you can't, the resistance is too high.
Tips
- Settle into the first minute of each block. Don't start too hard.
- Hold a steady cadence around 85 RPM.
- After a few weeks, progress to 2×15 and then 2×20 minutes.
Set by set
Resistance is on a 0–100 scale from my bike. Use it as a guide and adjust to how it feels on yours.
| Starts | Set | Length | Resistance | Position | RPM |
|---|---|---|---|---|---|
| 0:00 | Warm-up 1 | 2:00 | 20 | Seated | 90 |
| 2:00 | Warm-up 2 | 1:00 | 28 | Seated | 90 |
| 3:00 | Opener | 1:00 | 38 | Seated | 85 |
| 4:00 | Sweet Spot 1 | 10:00 | 42 | Seated | 85 |
| 14:00 | Easy 1 | 4:00 | 25 | Seated | 90 |
| 18:00 | Sweet Spot 2 | 10:00 | 44 | Seated | 85 |
| 28:00 | Easy 2 | 4:00 | 25 | Seated | 90 |
| 32:00 | Sweet Spot 3 | 10:00 | 45 | Seated | 85 |
| 42:00 | Cool-down 1 | 1:30 | 25 | Seated | 85 |
| 43:30 | Cool-down 2 | 1:30 | 15 | Seated | 80 |
More rides: all Spin Training rides. New to this? Start withResistance zones.