Sweet Spot & Cycling Training Zones Calculator
Frank Overton
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.
Enter your power and/or heart rate FTP in the FasCat app under "Training Zones" to see your sweet spot zones.
The two images below show the sweet spot training zone in both power and heart rates:
To learn more about sweet spot training ask CoachCat or peruse over a dozen sweet spot training tips.
Copyright © 2024 FasCat Coaching - all rights reserved.
Subscribe to the FasCat App and see what sweet spot training is all about. The first month is free (no credit card required) and we'll build you a custom sweet spot plan tailored to the time you have to train and your goals.
Then use CoachCat to help guide you along with unlimited, instant training plan revisions for when life prevents you from following the plan.
Coaching is included, the training plans are unlimited and we'll even auto detect your FTP to set your sweet spot training zones.
Have questions about your sweet spot training? Message the FasCat Coaches in App where we'll respond in 10 minutes or less.
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
