Sweet spot training plan
The time-efficient way to build FTP and muscular endurance when your hours are limited.
Overview
Sweet spot sits at roughly 88 to 94% of FTP. It is hard enough to drive real adaptation, but sustainable enough that you can rack up a lot of quality minutes without the deep fatigue of full threshold work. That balance is why it gives so much fitness per hour.
This 8-week block adds a bit more time at sweet spot each week. Start around 3x10 to 12 minutes and build toward longer intervals, with a recovery week so you adapt rather than dig a hole. Two to three sessions a week, wrapped in easy endurance, is the proven recipe.
How the plan is structured
A sample training week
Key workouts
Tips to get it right
- Two to three sweet spot sessions a week is enough. More just adds fatigue without more gains.
- Keep easy days genuinely easy. The intensity only works if you recover between sessions.
- Progress by adding minutes, not by riding each interval harder.
Frequently asked questions
How much sweet spot training should I do per week?
Two to three sessions a week suits most riders, with beginners starting at one or two. Fill the rest of the week with easy endurance so you recover and adapt.
How much can sweet spot training raise my FTP?
Over a structured block most consistent riders see a clear FTP increase. Gains are largest for newer or detrained riders and slower for the well-trained.
Sweet spot or threshold training?
Sweet spot gives more quality minutes with less fatigue, which is ideal on limited hours. Threshold is more specific but costlier. A good plan builds sweet spot first, then adds threshold. See the FTP plan.
Related training plans
Want the deeper background? Read the full Sweet spot training plan article.
Ready to build your sweet spot plan?
Create it in TrainCraft and it adapts around your fitness and fatigue when life gets in the way.