What Is Sweet Spot Training?
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Sweet Spot training crosses over two zones and covers the high end tempo to low end threshold zones. Sweet Spot intervals, using Dr. Andrew Coggan’s approach, are referred to as intervals between 88% and 93% of your Functional Threshold Power. They are a great tool for increasing your FTP over time and dialling in your race day fitness.
If you don’t train with a power meter, you can still do Sweet Spot interval training on the bike using your heart rate threshold and keeping your effort between 75% and 85% of your maximum heart rate.
Why do Sweet Spot training?
Sweet Spot training can be effective at improving your fitness (lactate threshold), increasing your body’s ability to store energy (muscle glycogen storage); and raising your physiological potential (VO2 max).
The efforts are also repeatable without inducing high levels of fatigue. As the name suggests, you’re training at a level that hits the sweet spot between intensity and volume, so this training has been described as ‘’More bang for your buck’’.
When should Sweet Spot training be done?
Early off-season as a complement to base training and to develop your confidence and fitness for more demanding interval sessions / training blocks.
How should Sweet Spot Training be done?
During your training session, focus your Sweet Spot intervals:
• Pace the efforts evenly aiming to finish each strongly. Start at the lower end of the zone and build through.
• Maintain an even pedal stroke, don’t stamp on the pedals.
• Hold your upper body still. Don’t rock, and keep your grip on your bars relaxed.
Word of warning:
The biggest consideration for how much Sweet Spot training triathletes should incorporate is whether or not they have a run workout afterward and also to manage their fatigue downstream. Too much Sweet Spot training can produce overall fatigue because these are intensive intervals.