Compared to training in other power zones, you can prompt more meaningful and sustainable adaptations by continually working in this particular balance. This type of work achieves more positive physiological adaptations due to its repeatability at such a particular balance of intensity and volume. The Sweet Spot power zone, which we define as 88% to 94% of FTP, is not named by mistake.

If you aren’t as familiar, learn all about it in our article on training with power. If you’re familiar with training with power, then you already know the breakdown of different power zones based on a rider’s FTP. The idea is that an athlete can use Sweet Spot work to strengthen the base upon which all varied abilities are built on (aerobic endurance rides, VO2max intervals, anaerobic bursts, neuromuscular bursts, etc.).

Sweet Spot training is used to consolidate, or solidify, all the mixed types of training seen in a structured training plan. Due to Sweet Spot training’s repeatability at such a particular balance of intensity and volume it achieves more positive physiological adaptations. Training in the Sweet Spot power zone is one of the most effective ways an athlete can improve their aerobic capabilities.

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