On the topic of sweet spot sessions;
I’ve decided to ditch the ramp and 20min tests for FTP and actually do an exhaustive FTP test. A recent ramp gave me an FTP of 299W so I used that as a stake in the ground for pacing my Time to Exhaustion test.
I could hold 300W for 40min, 305W for 30min, 308W for 20min. So, depending on how long your target events are, and SS intervals, the ramp may be suitable for setting FTP. Now I know I want TTE to be closer to 60mins I have a valid reference point to where it is now @ 40min/300W. The downfall of ramp and 20min tests is the unknown how long can you hold your new shiny FTP? 20mins? 30? 60? Psychologically this would leave a black hole with regard to how hard can I go or planning to pace an event beyond the duration of a 20min/ramp FTP test.