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Unleash Your Cycling Potential with Sweet Spot Training


Cycling enthusiasts are always on the lookout for effective ways to enhance their performance. Sweet Spot Training has emerged as a game-changer in the world of cycling, offering a potent mix of intensity and volume that can take your riding to the next level. In this blog, we'll delve into the intricacies of Sweet Spot Training, explore its effectiveness, dive into the specifics of its implementation, and share some valuable tips to make the most out of your sweet spot workouts.

Rider training Sweet spot intervals

Demystifying Sweet Spot Training

Sweet Spot Training revolves around completing workouts consisting of intervals set at a power output ranging from 88% to 94% of your Functional Threshold Power (FTP). This specific intensity zone is often referred to as the "sweet spot" because it strikes the perfect balance between exertion and sustainability.

The Effectiveness of Sweet Spot Training

Sweet Spot Training has garnered a reputation as one of the most efficient methods for cyclists to improve their performance. When structured correctly within a training plan, it can yield remarkable results. Let's explore the key aspects of its effectiveness:

Enhanced Aerobic Adaptations:

Sweet Spot Training engages your aerobic system in a meaningful way, promoting endurance improvements that can significantly benefit your cycling performance.

Improved Fat Metabolism:

By spending time in the sweet spot, your body becomes more efficient at utilizing fat as a primary energy source. This helps conserve glycogen stores during longer rides.

Resistance to Fatigue:

Sweet Spot Training hones your ability to sustain relatively high power outputs over extended periods, ultimately leading to an increase in your FTP.


Whether you're preparing for your first century ride or aiming to excel as a competitive age-group triathlete, Sweet Spot Training can cater to a wide range of cycling goals.

Navigating the Sweet Spot Power Zone

The Sweet Spot Power Zone lies within the 88% to 94% range of your FTP. It resides in the gray area between the Tempo and Threshold zones, providing a challenging yet sustainable training intensity.

What to Expect During Sweet Spot Training

Sweet Spot Training should feel challenging but manageable. Using the Rate of Perceived Exertion (RPE) scale, it typically rates around a 7 on a scale of 1 to 10. While some might assume it should feel easy to ride just below their threshold, the reality is that the target power output is relatively high.

Why Sweet Spot Training Is Effective

Sweet Spot Training delivers a slew of physiological benefits. It enhances your aerobic capacity, muscular endurance, and the strength of your mitochondria. All these adaptations collectively contribute to the extraction of oxygen at the muscle level, enabling you to produce more power without reaching exhaustion – ultimately leading to a higher FTP and faster cycling.

Who Should Embrace Sweet Spot Training

Sweet Spot Training is a versatile tool suitable for most cyclists. Even professional cyclists incorporate it into their training regimens, particularly when preparing for early-season races. The suitability of this training method depends on the time you can allocate to training.

Balancing Intensity and Volume

Sweet Spot Training offers a more time-efficient alternative to traditional base training, which often requires extensive hours of low-intensity riding. With Sweet Spot Training, you can achieve similar benefits in as little as 5 hours per week, making it an attractive option for those with busy schedules.

Sweet Spot Training Progressions

Sweet Spot Training progresses in a structured manner. You begin with shorter intervals and gradually increase the duration and intensity of your workouts. This progressive approach ensures you can meet your power targets while steadily enhancing your fitness and FTP.

Tips for Successful Sweet Spot Workouts

  • Fuel Up with Carbs: Sweet Spot Training demands energy. Consume a carbohydrate-rich meal 3-4 hours before your workout, and consider taking in carbs during longer sessions to train your gut for race-day nutrition.

  • Stay Hydrated: Aim for at least one bottle of water per hour, potentially supplemented with a sports drink mix for electrolytes and carbs.

  • Cool Off: Use fans strategically to keep your body temperature in check during workouts. Cooling yourself down can make the training feel more manageable.


Sweet Spot Training is a potent tool in the cyclist's arsenal for improving performance. By harnessing the power of this structured training approach, you can enhance your aerobic capacity, endurance, and overall cycling capabilities. Whether you're preparing for a long gravel ride, a century ride, or competitive racing, Sweet Spot Training can help you achieve your goals efficiently and effectively. So, saddle up, embrace the sweet spot, and witness your cycling potential reach new heights.

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