In recent times, sweet spot training has gained a lot of attention in the cycling world, and for good reason. Typically, your sweet spot is between 89 and 93% of your functional threshold power. (FTP)

One of the easiest ways to visualize the sweet spot is to look at cyclists, such as domestiques. These riders are on the front of the peloton, controlling the tempo and speed of the race hour on hour, day after day, and race after race. How do they do it? Well, it’s not by sitting on their threshold power, that's for sure.

The answer? They ride just below their threshold, in the “Sweet spot.”

In this comprehensive guide, we delve into everything “sweet spot.” We look at the benefits of sweet spot training, sweet spot training and heart rate, and sweet spot limitations, just to name a few. 

Hang around, though, until the end of the article, when we provide you with several sweet spot training plans to choose from to help kickstart your training and boost your cycling performance. 

What Sweet Spot Training Is

For many athletes, cyclists in particular, the long, cold winter months provide not only some well-earned time off but also mark the start of base season training. Now, chances are that if you're not a professional cyclist, then you don't have more than 15 hours to spare to dedicate to training, although it would be great.

Why that amount of time, you're asking? Well, because that's about the amount of time you would need if you were training in the endurance zone or what we know as (through clever marketing) “Zone 2.” 

To acquire the physiological benefits and adaptations from zone 2 training, the amount of time needed for most working people is simply not achievable. 

Enter “Sweet spot training.” Riding in the sweet spot range typically involves riding at an intensity of between 89-93% of your FTP. As these sweet spot training sessions are performed at a higher intensity, it means you can get more “bang for your buck” in terms of overall fitness, especially under tight time constraints. 

• Under 60% Light Intensity - Feels like you are not really exercising.

Easy breathing and ability to carry out a conversation. 

• Between 60-80% Moderate - Feels like you can continue for hours. Breathing more heavily, but can still hold a (short) conversation.

• Between 89-93% Sweet Spot Training Vigorous - Close to becoming uncomfortable. Short of breath can speak only a sentence.

Rides that are generally under an intensity of 60% are classified as “recovery rides.” These rides are critical to all levels of cyclists and help the body (And mind) recover quicker and more effectively. The most commonly utilized training intensity among recreational and World Tour cyclists is Zone 2. These rides help to form the foundational base level of fitness for the upcoming season.

The sweet spot intensity provides similar physiological adaptations to Zone 2 but does so in a much more efficient time manner, meaning this intensity is absolutely perfect for the average working day rider who hasn’t got an extra 20 hours to spare each week. 

Top Tip: The name “sweet spot” might sound nice, but make no mistake, these rides are not going to be a walk in the park. That said, they are more than sustainable.

Sweet Spot as a Percentage of FTP

This power zone, known as the "sweet spot," falls between 89% and 93% of your FTP (Functional Threshold Power). It sits at the upper end of the Tempo zone and the lower end of the Threshold zone. 

Riding in the sweet spot zone for an extended period of time provides a challenging workout that fatigues muscle fibers without causing excessive muscle damage. In short, sweet spot training is a practical and time-friendly way to build endurance and improve overall cycling performance. 

If you’d like to learn more about Functional Threshold Power or FTP training, read our comprehensive guide to everything FTP.

How Sweet Spot Training Helps You Improve

Sweet spot cycling training is designed to improve both endurance and power. As we’ve seen, it involves riding at an intensity just below your threshold, at 89-93% of your FTP. Below, I've compiled seven benefits of sweet spot cycling training:

1. Increases Endurance

Sweet spot training helps build endurance by targeting an intensity that is sustainable for longer periods without overly exhausting the body. Sweet spot training is highly effective for cyclists seeking to improve their endurance.

2. Improves Lactate Threshold

Training in the sweet spot zone pushes your lactate threshold higher, meaning you can ride harder for longer before your muscles start to feel fatigued. 

3. Enhances Power Output

By riding close to your FTP, sweet spot training helps improve your overall power output, meaning you can generate more watts at a lower perceived effort, leading to faster, more efficient riding.

4. Time-Efficient

Compared to traditional low-intensity endurance rides, sweet spot training is supremely more time-efficient. You can achieve similar aerobic benefits in less time by riding at a higher intensity without the need for long and arduous sessions.

5. Balances Stress and Recovery

Sweet spot workouts enable you to train at a challenging yet sustainable intensity. Sweet spot training balances:

• Stress

• Recovery and 

• Promotes fitness gains without excessive fatigue.

6. Builds Aerobic and Anaerobic Systems

Sweet spot training strikes a balance between aerobic endurance and anaerobic power, making it practical for cyclists who need both sustained endurance and bursts of high energy, such as during climbs or breakaways.

7. Supports Race-Specific Fitness

Since sweet spot training mimics the intensity levels of real-world cycling scenarios, such as long climbs or consistent efforts in races, it helps build the fitness needed for sustained effort in competition.

The Limitations of Sweet Spot Training

As with most things in life, too much of anything is never a good thing, and the same rings true for sweet spot training. In actual fact, there are very few studies out there that have looked at the benefits and drawbacks of sweet spot training, especially in comparison to other intensities like zone 2. 

That said, there are a couple of aspects you’ll need to consider when it comes to sweet spot training. 

Specificity

As you've seen, sweet spot training has a plethora of benefits that help make it one of the most effective and practical training intensities out there. However, relying solely on this type of training can start to neglect other important areas of your fitness, such as your VO2 max. 

Similar to strength and weight training for cycling, at some point in your sweet spot training, you're going to reach a level where it’s going to be very hard to progress. A  “plateau” or a “ceiling” in other words. Typically, sweet spot training is better suited to climbers or those who enjoy longer endurance rides. 

For instance, a track sprinter is a whole different story. These guys and gals are not reliant on endurance; rather, they’re almost entirely focused on training at their max both on the bike and in the gym, or they’re focused on recovery. 

In short, with any type of training, it’s critical to identify the type of rider you are and the demands of any events or goals that you're working towards. Doing this will help you identify areas of your fitness that need improvement.

Cost-to-Benefit Ratio

The “cost-to-benefit ratio” is a term that is popularly used in sports to determine the effectiveness of one type of training compared to another. In this case, we are looking at the sweet spot. 

One of the potential drawbacks that may come with overdoing sweet spot training is the time it takes to recover. When compared to the lower intensities, riding toward the top end of the sweet spot taxes the body more, especially if you’re overdoing it. 

That said, this can be mitigated or greatly reduced when following an individualized training plan like those designed by JOIN. Our plans adapt to your schedule and workload, meaning that the chance of “over-training” and suffering an injury is significantly reduced.

Does Sweet Spot Increase VO2 max?

To boost your cycling VO2 max, focusing on lower-intensity workouts can have the most significant impact. However, as your aerobic capacity increases, achieving marked improvements becomes more challenging. This is when more intense effort is necessary to keep making progress. 

One effective method for specifically targeting VO2 max improvements is through sweet spot training. Improving your VO2 max significantly depends on consistently following a structured training plan over a long period of time. 

Short-term gains are minimal compared to the significant improvements achievable over a year or two of dedicated training. 

Cyclists who follow a well-structured training regimen over several years are much more likely to experience notable improvement.

Does Sweet Spot improve FTP?

Sweet Spot cycling training is an effective way to improve Functional Threshold Power (FTP). Sweet Spot refers to training at an intensity level that is just below your FTP, typically between 89% and 93% of your FTP. 

This range allows you to balance intensity and volume, pushing your body hard enough to stimulate adaptations without the excessive fatigue that higher intensities can cause.

Sweet Spot training helps improve your functional threshold power by:

• Increasing aerobic capacity

• Enhancing muscular endurance and

• Providing time-efficient training. 

Adding Sweet Spot intervals to your cycling routine will progressively improve your FTP, making you a more powerful and more efficient rider.

How Hard is Sweet Spot Training?

With a name like “sweet spot,” it's no wonder this style of training has the misconception of being relatively easy, but let me tell you, sweet spot training is anything but easy; it’s a challenge, and that's how it should be 

One of the primary reasons that sweet spot training is uncomfortable for most cyclists is that they’ve never really dedicated any time to riding in this zone of intensity; this is particularly true for beginners. Sweet spot sessions are ridden just below threshold, so although you’re not “technically” at threshold, you’re pretty close, and this can be an uncomfortable area, especially over longer periods.

Why Sweet Spot Sessions Challenge You

• You ride at a higher intensity

• You ride for longer at these higher intensities

• These sessions are new to most cyclists, and 

• You spend time out of your comfort zone. 

Another, more obvious, reason why sweet spot intervals are more challenging is that they demand you spend longer times in higher power zones than you’re typically used to. Again, this feels challenging. 

Remember, you’re trying to maximize your time and performance, and being willing to get “out of your comfort zone” is going to be crucial. Sweet spot training sessions are difficult enough, but you can make them harder and compound their difficulty with a poor mindset and inadequate fuelling strategies. 

Sweet Spot Intervals

Sweet spot intervals are structured workouts performed at 89 to 93% of your Functional Threshold Power (FTP). These intervals aim to improve both aerobic capacity and muscular endurance. By balancing intensity with sustainability, they are ideal for improving fitness while minimizing excessive fatigue. 

• For example, a typical session might include three 10-minute sweet spot intervals with equal recovery periods between efforts, with the option to gradually increase the duration or intensity as your fitness improves.

Sweet Spot Base Training 

Sweet spot training is an excellent method for building base fitness, especially if you're a time-crunched cyclist. It boosts aerobic endurance and muscular strength by targeting the sweet spot intensity, which lies between high Zone 3 and low Zone 4 (89–93% FTP). Unlike traditional Zone 2 base miles, sweet spot training delivers significant fitness gains in less time, making it a favorite among cyclists who need to balance training with a busy schedule.

Sweet Spot Power Zones Explained  

Sweet spot training focuses on the intensity range of 89–93% of your FTP, bridging the gap between Tempo (Zone 3) and Threshold (Zone 4). This method minimizes time spent in lower intensity zones (Zones 1–2) while limiting time at the higher end of Zone 4 to prevent excessive fatigue. By strategically targeting this intensity, you can enhance aerobic development while maintaining sustainability for longer efforts.

Tempo vs. Sweet Spot

Tempo training occurs within the range of 76–88% FTP, while sweet spot training is slightly higher at 89–93% FTP. Both types of training aim to build endurance. Still, sweet spot training achieves a better balance of fitness gains and fatigue, making it more efficient for cyclists looking to maximize training benefits in less time. 

While tempo workouts are less taxing and often used for longer rides, sweet spot training is better suited for targeted fitness improvements.

Fueling and Mindset for Sweet Spot Training

• Fueling: Proper nutrition is essential for sustaining intensity during sweet spot workouts.  

• Pre-Ride: Focus on carbohydrate-rich meals such as oats, pasta, or rice-based dishes. Adjust portion sizes based on the duration and intensity of your session.  

• During Ride: Aim to consume 60–90 grams of carbohydrates per hour for longer workouts. Experiment with gels, bars, or drinks to determine what works best for you. 

• Post-Ride: Refuel with a mix of protein and carbohydrates, such as a smoothie containing protein powder, oats, bananas, and peanut butter, to aid recovery.

• Mindset: Sweet spot training can be challenging, especially for beginners. It's important to approach each session with a positive mindset, viewing it as a step toward achieving your cycling goals. Embrace the discomfort, as it is a necessary part of growth. Mental resilience is essential; acknowledge the challenges of the effort and persevere in order to see results.

Sweet Spot Workout Examples

At JOIN, we offer a wide range of tools and resources to enhance your riding performance and boost your sweet spot training to new extremes. Our professionally designed training plans are developed by World Tour coaches, ensuring that you not only achieve your sweet spot training goals but surpass them with flying colors.

1. Two-Series Sweet Spot with Bursts A

In this sweet spot training program, you will perform two sets of 15-minute sweet spot intervals in the tempo training zone. After every 5 minutes, you will incorporate a 20-second sprint into your routine. This is an excellent plan for any cyclist who is looking to make significant improvements in their sweet spot training.

2. Two-Series Sweet Spot with Bursts B

Get ready for an intense training program designed specifically to boost your cycling performance. This program focuses on sweet spot training, where you'll complete two sets of 19-minute intervals in the tempo training zone. To add an extra challenge, every 5 minutes, you'll perform a 15-second sprint. It’s ideal if you are looking to increase stamina and boost their performance in both steady efforts and explosive situations, like sprint finishes or hill climbs

3. Three-Set Sweet Spot with Bursts

In this plan, you are going to be performing three sets of 12-minute sweet spot intervals in the tempo zone. Every 4 minutes, you'll then perform a 20-second sprint. Try to get out of the saddle when performing the sprints for the entire 20 seconds. 

This workout targets both aerobic endurance and power, combining sweet spot intervals with explosive sprints. It helps you build sustained effort at a high intensity while improving your ability to generate power during short bursts, which is essential for surging during races or challenging climbs.

4. The Sweet Spot 

In this 50-minute workout session, the intensity level alternates between 93% and 89% every 5 minutes. The three-series sweet spot JOIN cycling plan is specifically designed to effectively utilize both fat and carb burning, making it perfect for individuals who are time-crunched but also want to maximize their workout benefits.

5. Sweet Spot Tempo

One of the best workout plans is the JOIN Sweet Spot Tempo series, completing a single 40-minute session in the tempo zone. This workout is designed to maximize both fat and carbohydrate burning, offering a cyclist a short time and a win-win in terms of benefits and performance. Throughout the session, the intensity level changes every 5 minutes, providing not only a well-rounded workout but an effective one, too.

6. Sweet Spot Tempo

In this slightly shorter sweet spot plan, you'll be performing one long interval of 50 minutes in which every 5 minutes, the intensity alternates between 93 and 89%. This workout promotes fat and carb-burning and provides the biggest "bang for your buck." This is especially true for cyclists who are short on time.

How many Sweet Spot Sessions per Week?

For most cyclists, 2 to 3 sweet spot sessions per week are ideal for balancing fitness gains with adequate recovery. 

• Beginners should start with 1 to 2 shorter sessions each week to allow their bodies to adapt safely to the increased training load while still enjoying the benefits. 

• Intermediate riders or those with a solid fitness base can typically handle 2 to 3 sessions comfortably.

• Advanced cyclists may incorporate up to 4 sessions per week as long as they prioritize proper recovery and listen to their bodies. 

The key to effective sweet spot training lies in tailoring your frequency to your experience, fitness level, and goals. While sweet spot sessions are highly beneficial, overdoing them without proper rest can lead to fatigue or reduced performance. 

JOIN makes this process effortless by eliminating the guesswork. With over 400 adaptive workouts customized to your unique needs, JOIN uses your feedback, readiness scores, and workout data to keep you in the sweet spot while avoiding overtraining. 

Sweet Spot Training that Adapts to Your Schedule

Sweet spot training is an effective method for improving your fitness while balancing workload and recovery. By concentrating on the sweet spot zone, you can maximize the benefits of your training without risking overtraining or burnout. 

The key to success is monitoring your efforts, listening to your body, and following a plan that adapts to your progress and readiness. 

With JOIN, you can eliminate the guesswork associated with sweet spot training. Our adaptive training plans are tailored to meet your unique needs, using your feedback, readiness scores, and workout data to help you stay in the sweet spot without overtraining. 

Whether you’re preparing for your next big event or aiming to improve your overall performance, JOIN’s dynamic approach keeps you balanced, motivated, and progressing safely.

Try JOIN for free today and discover the future of personalized, adaptive training.