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skinny
hippy
Sweetspot workouts should be hard but not so hard you can't do them for long. The point is to get a lot of work done in a shorter amount of time - bang for buck.
You're probably doing them poorly if you're doing them fasted.
If I was only doing 45min of work then I would probably be doing it harder than sweetspot or it would just be a rest day commute thing and I'd save it for a proper 2-4hr sesssion.