Thanks for all of your answers, I reduced my ftp for 5% and will try this weekend
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You can also lower intensity on the fly and go by RPE. Remember that sweet spot, especially 3 minutes of it, should feel pretty easy. It’s a 7/10 effort. Also, don’t get hung up on percentages - the benefits of 75% of FTP or 85% of FTP are almost identical from a physiological point of view.