Sweet Spot Ladder

8 · 12 · 16 min @ 88–90% FTP

Each rung is longer than the last: the ladder teaches your legs to stay in the sweet spot as fatigue builds.

Structure

1. 10:00 @ 50→75%
2. 8:00 @ 88%
3. 3:00 easy @ 55%
4. 12:00 @ 90%
5. 4:00 easy @ 55%
6. 16:00 @ 90%
7. 4:00 easy @ 55%
8. 10:00 @ 65%
9. 8:00 @ 60→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.