Sweet Spot
Sweet Spot Training
Sweet spot training targets 88-94% of FTP, providing maximum fitness gains with manageable fatigue. Learn how sweet spot works and why it's so effective for cycling training.
Quick Answer
Sweet Spot — is a training intensity between 88-94% of FTP that provides most of threshold training's benefits with significantly less fatigue and faster recovery. It's considered the most time-efficient zone for building cycling fitness.
What is Sweet Spot?
Sweet spot is the intensity zone just below your lactate threshold, typically defined as 88-94% of FTP. It sits in the overlap between Zones 3 (Tempo) and 4 (Threshold).
The name comes from the optimal balance it provides:
- High enough intensity to drive significant adaptations
- Low enough stress for manageable recovery
- Sweet spot of training efficiency
Use our Training Zone Calculator to find your personal sweet spot range.
Sweet Spot vs Other Zones
| Zone | % of FTP | Training Stress | Adaptation |
|---|---|---|---|
| Endurance | 56-75% | Low | Base aerobic fitness |
| Tempo | 76-87% | Moderate | Muscular endurance |
| Sweet Spot | 88-94% | Moderate-High | FTP, threshold |
| Threshold | 95-105% | Very High | Maximum threshold gains |
| VO2 Max | 106-120% | Extreme | Aerobic capacity |
Why Sweet Spot Works
Sweet spot provides approximately 80-90% of threshold training benefits while generating only 50-60% of the fatigue:
| Training Type | Time @ FTP Equivalent | Recovery Needed |
|---|---|---|
| Threshold (100% FTP) | 100% | 24-48 hours |
| Sweet Spot (90% FTP) | 85% benefit | 12-24 hours |
| Tempo (82% FTP) | 60% benefit | 6-12 hours |
This makes sweet spot ideal for:
- Time-crunched athletes
- Building volume without overtraining
- Consistent weekly training loads
Read our complete Sweet Spot Training Guide.
Physiological Adaptations
Training in the sweet spot zone improves:
| Adaptation | How Sweet Spot Helps |
|---|---|
| Lactate clearance | Increases ability to process lactate |
| Mitochondrial density | Builds more energy factories in muscles |
| Glycogen storage | Improves fuel storage capacity |
| Fat oxidation | Enhances fat burning at higher intensities |
| Mental toughness | Teaches sustained concentration |
Sweet Spot Workouts
Classic Sweet Spot Sessions
| Workout | Structure | TSS |
|---|---|---|
| 2×20 | 2 × 20 min @ 88-94% FTP, 5 min recovery | 70-80 |
| 3×15 | 3 × 15 min @ 88-94% FTP, 5 min recovery | 65-75 |
| 2×30 | 2 × 30 min @ 88-94% FTP, 10 min recovery | 85-100 |
| 1×60 | 1 × 60 min @ 88-94% FTP | 85-95 |
See our Best FTP Workouts for more sessions.
Progression
Build sweet spot tolerance gradually:
| Week | Volume | Example |
|---|---|---|
| 1-2 | 30-40 min total | 2×15 min |
| 3-4 | 40-60 min total | 2×20 or 3×15 min |
| 5-6 | 60-80 min total | 2×30 or 3×20 min |
| 7-8 | 80-100 min total | 2×45 or 1×90 min |
Sweet Spot Training Plans
A typical training week with sweet spot:
| Day | Workout | Focus |
|---|---|---|
| Monday | Rest or easy spin | Recovery |
| Tuesday | Sweet spot 2×20 | Threshold development |
| Wednesday | Zone 2 90 min | Aerobic base |
| Thursday | VO2 Max intervals | Top-end fitness |
| Friday | Rest or easy spin | Recovery |
| Saturday | Long endurance ride | Volume |
| Sunday | Sweet spot 3×15 | Threshold development |
Follow our 8-Week FTP Training Plan for structured progression.
Sweet Spot Indoors vs Outdoors
| Factor | Indoor | Outdoor |
|---|---|---|
| Sustained effort | Easier to maintain | Terrain interrupts |
| Heat stress | Higher (less cooling) | Better ventilation |
| Power consistency | Very consistent | Variable |
| Mental challenge | Harder | More engaging |
Many cyclists find indoor sweet spot 5-10% harder due to heat buildup and monotony.
Common Mistakes
1. Going Too Hard
- Sweet spot should feel "comfortably hard"
- If you can't complete intervals, reduce intensity
- Better to finish at 90% than fail at 95%
2. Not Enough Recovery
3. Neglecting Other Zones
- Sweet spot shouldn't replace all training
- Still need easy Zone 2 volume
- Include occasional true threshold and VO2 Max work
Common Questions
Is sweet spot better than threshold training?
Not necessarily better—different purposes. Sweet spot allows more volume with less fatigue, making it ideal for most training. Threshold work (95-105% FTP) provides stronger stimulus but requires more recovery. Mix both for optimal results.
How many days per week should I do sweet spot?
Most cyclists benefit from 2-3 sweet spot sessions per week, with at least 48 hours between sessions. Time-crunched athletes might do more, while those with more training time balance with longer Zone 2 rides.
Can sweet spot improve my FTP?
Yes—sweet spot is one of the most effective methods for improving FTP. Studies show 4-8 weeks of consistent sweet spot training typically yields 5-10% FTP improvements.
What should sweet spot feel like?
"Comfortably hard"—you can speak in short sentences, maintain form throughout, but wouldn't want to go much harder. RPE (Rate of Perceived Exertion) should be 7-8 out of 10.