Why sweet spot works
Sweet spot sits just below threshold. Compared with riding at threshold, you can hold it for longer and recover from it faster, so you can collect a lot of time near threshold each week. Compared with tempo, each minute brings more training stress. That trade-off is why it is popular with riders who have six to eight hours a week.
How to build up
- Start with 3 × 10 minutes at the middle of your range, with 5 minutes easy between.
- Add time, not watts: 3 × 15, then 2 × 20, then 4 × 15 over a few weeks.
- Retest FTP every 6–8 weeks with the FTP test guide, then update your numbers here.
Frequently asked questions
What is sweet spot in cycling?
Sweet spot is roughly 88–94% of your FTP: the top of Coggan’s Tempo level and the bottom of Threshold. It is hard enough to build threshold fitness but easy enough to repeat often and ride for long intervals.
How do I calculate my sweet spot power?
Multiply your FTP by 0.88 and by 0.94. With an FTP of 230 W, sweet spot is about 202–216 W. Aim for the middle, around 91%.
How often should I ride sweet spot?
Two sessions a week is a common amount for riders on limited time, with easy riding in between. Riding it every day tends to pile up fatigue, because it is still hard work.
Is sweet spot better than Zone 2?
They do different jobs. Sweet spot gives a lot of training stress in little time; Zone 2 lets you ride a lot of volume without much fatigue. Most plans use both. Our Zone 2 vs sweet spot article compares them in detail.
What does sweet spot feel like?
Hard but steady: breathing is heavy, you can speak a few words at a time, and you could hold it for 20 to 60 minutes with focus.
Sources
- TrainingPeaks: Andy Coggan’s power training levels
- TrainingPeaks: Estimating Training Stress Score (TSS)
Workout TSS assumes intervals at 91% of FTP, a 20-minute warm-up and cool-down at 55% and recoveries at 50%.