If you’re pressed for training time, you’ll no doubt have heard of “sweetspot”. But do you know exactly what it is, or how you might use it to your advantage?

In this post, I’ll go over what sweetspot training is, as well as its benefits and drawbacks. I’ll end with a few workout ideas you can add into your training plan right now.


Sweetspot training is the training intensity that supposedly gives you the best bang for your training time.

It sits at the top of zone 3, right below your functional threshold heart rate or power.

The idea is that it allows for an ideal balance between time spent training and a high enough level of intensity to cause strong adaptions.

It’s used to boost the lactate threshold, but also work on aerobic fitness too, given that intervals can be quite long.

In this way then, it seems to tick quite a few training boxes.


Number one is that sweetspot is great for those with limited time to train.

I’m talking less than 8 hours per week here.

When you can’t put in multiple 3 hour rides in a week, you need to take shortcuts.

This is what sweetspot is there for. It’ll help build your aerobic base, but also tap into the higher intensities too.

Next, sweetspot is often quite specific to a lot of what cyclists experience in competitive situations.

It’ll prepare you well for a fast group ride, longer time trials as well as climbing in endurance events.

A third benefit to sweetspot is that it’s, dare I say, enjoyable. It’s an intensity that is manageable but still feels like you’re working hard and getting something out of yourself.

Training needs to be fun and motivating, and sweetspot certainly gives that rewarding feeling when you’re actually performing it and when you’re analysing post-ride.

Finally, you’ll find that sweetspot won’t induce overtraining as easily as threshold or higher intensities, given that it’s aerobic in nature.

Don’t get me wrong, you can get mentally burnt out with it, but as long as you’re progressive and sensible, it shouldn’t dig you into too much of a physical hole.


The flip side to sweetspot is that it’s a bit of a jack of all trades.

Whilst it’s good for those on a time budget, it’s not the best way to train for those with more to invest.

Sweetspot isn’t as potent as longer rides when it comes to some key endurance benefits like fat utilisation.

You’ll be burning through far more carbohydrate that you would otherwise. You also won’t be able to ride as long at this relatively high intensity.

So for those with time to ride for more than 3 hours at a time, a sweetspot session would be best replaced with a longer ride.

Secondly, if you want to actually boost your threshold power in a more purposeful way, you’re better actually training AT your lactate threshold, or pulling it up by training slightly above it.

Sweetspot can suffer from being a bit too vague when it comes to specific goals for training sessions, as training for any type of cycling discipline needs a wholistic and varied approach.

Lastly, another drawback is that riders have a habit of only training at this intensity, or at least doing it too much, thinking it’s a magic bullet.

This can leave them shortchanged when it comes to a properly organised training plan.

Finally, when you look at the training of the pros, it’s hard to find much sweetspot.

That could be quite telling.


Like I say, I’d advise sweetspot as a good solution for those without much time to train.

I also think it’s OK as distinct workouts within a wider plan for those with more time.

That said, here are some ways you can use sweetspot to best effect.

  1. Do a series of 2 to 3x 25 minute intervals in a 1 to 1.5H ride.
  2. Perform a whole 45 minute segment of a shorter ride at sweetspot, bookended with a 10-15 minute warm up and cool down.
  3. Add in some 20 minute sweetspot blocks into a longer ride when competition season approaches.

Finally, I’ll note that sweetspot in any of these forms is a good choice for training indoors.

You don’t have to sit there for hours and it’s easy to dial in this medium-hard intensity on a trainer. What’s not to love about that?