Sweet Spot Training

What It Is

Sweet Spot refers to a training intensity just below your Lactate Threshold (roughly 88–94% of FTP). It provides a strong aerobic and muscular endurance stimulus while generating less fatigue than full threshold efforts.
It’s widely used for efficient fitness building, especially by time-crunched athletes.

ELI5 Version

Sweet Spot is the “just hard enough” zone. You’re working, but you’re not suffering.

Why It Matters

• Highly time-efficient for large fitness gains in less time.
• Raises both LT1 and LT2, improving sustained power.
• Builds muscular endurance for climbs and long efforts.
• Pairs well with Base and Build phases in periodization.
• Less fatiguing than traditional threshold intervals, allowing more weekly volume.

Practical Use

• Use 10–30 minute Sweet Spot intervals during base and early build phases.
• Target 88–94% of FTP (or just below LT2).
• Combine Sweet Spot with Tempo and Zone 2 for strong aerobic development. Tempo can be especially advantageous on deload weeks instead of sweet spot.
• Progress by extending interval length or adding more total time in zone.
• Avoid overuse—balance with recovery work to prevent chronic fatigue.