Sweet Spot Training (SST) is a effective way to improve endurance and power without needing long hours on the bike. Sitting between 89–93% of your Functional Threshold Power (FTP), it’s intense but sustainable—challenging enough to drive progress while avoiding excessive fatigue.

Why Train in the Sweet Spot?

Many cyclists struggle to find time for traditional low-intensity endurance training (Zone 2), which requires long rides to be effective. SST offers a smarter approach by delivering similar aerobic benefits in less time. It allows riders to accumulate a significant amount of quality training stress in a relatively short period, making it an ideal solution for maintaining fitness when balancing work, family, and other obligations. However, while SST is highly effective, it cannot fully replace long endurance rides, which play a unique and irreplaceable role in a well-rounded cycling training plan.

What Sweet Spot Effort Feels Like

Under 60% FTP– Light effort, easy breathing, good for recovery rides.

60–80% FTP– Moderate effort, sustainable for long rides, breathing slightly heavier.

89–93% FTP (Sweet Spot) – Vigorous effort, close to uncomfortable, short of breath but still manageable.

Key Benefits of Sweet Spot Training

Training in this zone stimulates Type I and Type IIa muscle fibers, promoting mitochondrial density, capillarization, and improved oxygen utilization. This makes it an excellent alternative when long, slow endurance rides aren't feasible.

Improves Endurance – Builds stamina by sustaining a challenging effort.

Boosts Power Output – Helps generate more watts at a lower perceived effort.

Raises Lactate Threshold – Delays muscle fatigue, allowing you to ride harder for longer.

Time-Efficient – Offers aerobic benefits without requiring hours of riding.

Enhances Aerobic & Anaerobic Fitness – A great middle ground for improving overall cycling ability.

Potential Drawbacks & Considerations

While SST is effective, relying on it exclusively can limit improvements in VO2 max, which requires higher-intensity efforts. It can also be demanding on the body, so managing recovery is essential. While SST is an excellent tool for increasing fitness efficiently, it does not replace the physiological adaptations that only long, low-intensity endurance rides provide. 

Long endurance rides at Zone 2 (55-75% of FTP) are essential for optimizing fat oxidation, which allows the body to rely on fat stores rather than glycogen during long rides. This is a key adaptation that SST does not stimulate as effectively. Without it, cyclists may struggle in longer races or events, where glycogen depletion becomes a limiting factor.

Endurance rides provide the necessary stimulus for slow-twitch muscle fiber development and the strengthening of tendons, ligaments, and other connective tissues. SST focuses more on intermediate muscle fibers, which are important for sustained power but do not provide the same endurance durability. Mixing SST with lower and higher-intensity workouts creates a well-rounded training plan.

Final Thoughts

Sweet Spot Training is one of the most effective ways to improve endurance and power while maximizing limited training time. It’s tough but sustainable, making it a valuable tool for cyclists looking to level up their fitness. It is an excellent tool for maintaining and even building fitness when time is limited, but it is not a replacement for the fundamental endurance adaptations that only come from long, steady rides. While SST can temporarily sustain endurance capacity, neglecting long endurance rides for extended periods will eventually lead to a decline in aerobic efficiency, fat metabolism, and the ability to perform in longer events.