Sweet spot cycling workouts
The most fitness per minute. That is the deal. Sweet spot sits just below threshold, at roughly 88–94% of FTP. The name comes from the trade-off it hits: enough intensity to push your FTP and muscular endurance upward, but not so much that you need days to recover. That makes it the highest-value zone for time-crunched riders. Every workout here rides in ERG in your browser, free, no account.
The full set
Under 40 minutes · 7 sessions
40 to 70 minutes · 12 sessions
Over 70 minutes · 9 sessions
Why it works
Classic sweet spot sessions stack two to four blocks of 8–20 minutes with short recoveries. Because the efforts are long and the margin to threshold is small, ERG mode helps a lot — the trainer holds the target while you focus on cadence and position.
The workouts below are free and ready to ride. If you have not tested recently, do an FTP test first; sweet spot only works when the percentage is anchored to a current number.
How to run it
Strong but repeatable — the last block should feel honest, not heroic.
- Anchor the percentages to a current FTP; retest if it has been over six weeks.
- ERG mode shines here — hold position, hold cadence, let the trainer do the pacing.
- Aim for 85–95 rpm; grinding low cadence turns sweet spot into something else.
- If a block feels like full threshold, your FTP setting is too high.
Sweet Spot training FAQ
What is sweet spot training in cycling?
Sweet spot training means riding at roughly 88–94% of FTP, the zone between high tempo and threshold. It builds FTP and fatigue resistance efficiently because it combines a strong training stimulus with manageable recovery cost.
How often can I do sweet spot workouts?
Most riders absorb two to three sweet spot sessions per week well, alternated with endurance rides. If sessions start feeling like full threshold efforts, your FTP setting is probably too high.
Is sweet spot better than Zone 2?
They do different jobs. Sweet spot gives more adaptation per hour and suits limited schedules; Zone 2 builds the aerobic base that makes hard training sustainable. Most good plans use both.