Sweet Spot
Sweet Spot Intro 3 x 8 min
3 × (8 min at 88-90% FTP, 4 min easy spin)
Sweet Spot Cycling Workouts
Sweet spot cycling workouts at 88 to 94% of FTP, from a first 3 x 8 min session to 2 x 20, 2 x 30 and long road rides with sweet spot blocks.
Workouts
18 workouts
Sweet Spot
Sweet Spot 3 x 10 min
3 × (10 min at 88-92% FTP, 5 min easy spin)
Sweet Spot
45 min Sweet Spot 2 x 12 min
12 min at 88-92% FTP, 4 min easy spin, 12 min at 88-92% FTP
Sweet Spot
Sweet Spot 3 x 15 min
3 min at 80-85% FTP, 3 × (15 min at 88-92% FTP, 5 min easy spin)
Sweet Spot
Sweet Spot 4 x 12 min
4 × (12 min at 88-93% FTP, 4 min easy spin)
Sweet Spot
Sweet Spot 2 x 20 min
3 min at 80-85% FTP, 20 min at 88-92% FTP, 8 min easy spin, 20 min at 88-92% FTP
Sweet Spot
Sweet Spot 2 x 30 min
3 min at 80-85% FTP, 30 min at 88-91% FTP, 10 min easy spin, 30 min at 88-91% FTP
Sweet Spot
3 Hour Road Ride with 2 x 20 min Sweet Spot
45 min at 62-72% FTP, 20 min at 88-92% FTP, 15 min easy spin, 20 min at 88-92% FTP, 50 min at 62-72% FTP
Sweet Spot
Sweet Spot 6 x 5 min
6 × (5 min at 88-92% FTP, 2:30 min easy spin)
Sweet Spot
35 min Sweet Spot 3 x 6 min
3 × (6 min at 88-92% FTP, 2 min easy spin)
Sweet Spot
Sweet Spot 2 x 15 min
15 min at 88-91% FTP, 6 min easy spin, 15 min at 88-91% FTP
Sweet Spot
High Sweet Spot 4 x 10 min
3 min at 80-85% FTP, 4 × (10 min at 92-94% FTP, 5 min easy spin)
Sweet Spot
Progressive Sweet Spot 3 x 15 min
3 × (5 min at 88-89% FTP, 5 min at 90-91% FTP, 5 min at 92-94% FTP, 5 min easy spin)
Sweet Spot
Sweet Spot Floats 2 x 24 min
3 min at 80-85% FTP, 4 × (4 min at 90-93% FTP, 2 min at 78-82% FTP), 6 min easy spin, 4 × (4 min at 90-93% FTP, 2 min at 78-82% FTP)
Sweet Spot
Aero Sweet Spot 3 x 18 min
3 × (18 min at 88-91% FTP, 4 min easy spin)
Sweet Spot
Sweet Spot 3 x 20 min
3 min at 80-85% FTP, 3 × (20 min at 88-92% FTP, 6 min easy spin)
Sweet Spot
45 min Continuous Sweet Spot
3 min at 80-85% FTP, 3 × 15 min at 88-90% FTP
Sweet Spot
2 Hour Ride with Late Sweet Spot 2 x 15 min
60 min at 62-72% FTP, 15 min at 88-92% FTP, 5 min easy spin, 15 min at 88-92% FTP
Sweet Spot Workouts
Sweet spot is the band just below threshold, usually given as 88 to 93 or 88 to 94% of FTP. It is not a physiological zone of its own but a coaching convention that sits between upper tempo and lower threshold. The appeal is practical. Sweet spot efforts produce a strong aerobic stimulus and build sustained power, while the fatigue stays low enough to train again after a day or two.
Sweet spot work fits into late base and early build, when the aerobic base is in place and longer efforts become the focus. A typical progression goes from 3 x 8 or 3 x 10 minutes to 3 x 15, 2 x 20 and eventually 2 x 30 minutes, changing one thing at a time. One session per week is a good start. A second can follow if both stay high in quality and recovery remains normal.
A common mistake is drifting upward. Above about 94% of FTP the session turns into threshold work with a higher recovery cost. An overestimated FTP has the same effect, which is why a failing last block is often a sign to check the setting.
To pick a workout, look at the total time at sweet spot and the length of the longest block. Beginners start with 24 to 30 minutes in short blocks. Intermediate riders move to 40 to 48 minutes. Advanced riders ride 60 minutes or more in long blocks, or put sweet spot into a long outdoor ride.
Questions about Sweet Spot Workouts
What percentage of FTP is sweet spot?
Coaches usually place sweet spot at 88 to 93% or 88 to 94% of FTP. It covers the top of tempo and the bottom of threshold. The exact edges vary by source, so pick one target inside the range for a session and hold it. Staying below about 94% keeps the session in sweet spot rather than turning it into threshold work.
Is sweet spot training enough to raise my FTP?
For many riders with limited training time, regular sweet spot work raises FTP over a few months, especially on top of a solid base. It is not a guarantee, and gains depend on the starting point, consistency, recovery and the rest of the week. Riders who train a lot often combine sweet spot with threshold and VO2max sessions and plenty of easy riding.
How often should I do sweet spot workouts?
Start with one session per week alongside easy endurance rides. If that session stays high in quality and you recover well, a second can follow, ideally with at least one easy day between. Count races, hard group rides and other interval sessions as part of the load. Two to three hard days per week is a sensible ceiling for many amateur riders.