Sweet Spot & Cycling Training Zones Calculator

Sweet Spot training is a balanced amount of intensity and volume that increases functional threshold power (FTP) and improves endurance. The Sweet Spot training zone occurs between high zone 3 and low zone 4 or 84 - 97% of FTP.

To calculate your sweet spot training zone multiply your FTP by .84 and .97 for the high and low ranges. Here is our Sweet Spot and training zone calculator based on Dr. Andy Coggan's six-zone training model.

Here is how the training zone calculator looks inside Optimize. Subscribe today to get this functionality and unlimited training plans, workouts, meal plans, and recipes.

Optimize zone calculator

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Join our Optimize where Coaching is included, the training plans are unlimited and there's a 14 day trial to see for yourself!  Message us what you are training for and we'll reply with the recommended plan(s)!  FTP, race data, power-based training, or anything related to going fast on the bike is all fair game!

About Frank Overton

Frank founded FasCat Coaching in 2002 and has been a full time cycling coach since 2004. His educational background includes a Masters degree in Physiology from North Carolina State University, pre-med from Hampden-Sydney College. Frank raced at a professional level on the road and mountain bike and currently competes as a "masters" level gravel and cyclocrosser. Professionally Frank comes from medical school spinal cord research and molecular biotechnology. However, to this day it is a dream come true for Frank to be able to help cyclists as a coach.

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