What Is Sweet Spot Training?

If you’re an endurance athlete looking to get the most out of every session, Sweet Spot training might just be your secret weapon.

The “Sweet Spot” sits just below your threshold — that comfortably hard zone where you’re working, but not blowing up. You can hold it for long stretches without burning out.

In numbers, that’s roughly 84–97% of your FTP (Functional Threshold Power) or upper Zone 3 to low Zone 4 by heart rate.

Sweet Spot work hits the balance between stress and recovery. It’s challenging enough to drive fitness gains but manageable enough that you can do it several times a week and keep improving.

Why Sweet Spot Is So Effective

Sweet Spot training boosts your aerobic power, endurance, and fatigue resistance. You’ll be able to ride or run faster for longer, without needing endless hours of training time.

• Athletes with limited training time (2–4 sessions per week)
• Winter indoor training blocks
• Riders looking to build a big aerobic base efficiently

Because you can recover quickly from Sweet Spot workouts, they let you train more consistently, which is where real progress happens.

Why It’s Perfect for Triathletes & Gravel Racers

For triathletes, Sweet Spot training is especially relevant — because in many races, you spend long stretches at this exact intensity. Whether you’re doing an Olympic, half-Iron, or full-Iron distance, much of your bike leg sits right in that Sweet Spot zone.

Training there improves your ability to:

• Hold steady power for long durations
• Ride faster without spiking your heart rate
• Transition to the run feeling stronger and less fatigued

Similarly, gravel racers spend a huge portion of their events at this effort level — tackling rolling terrain, climbs, or headwinds at a steady, controlled pace. Sweet Spot work prepares your body for that kind of sustained grind.

Build Aerobic Power and Aerodynamic Resilience

Another often-overlooked advantage of Sweet Spot training is that the slightly lower intensity — compared to full-threshold work — frees up headspace.

Because you’re not fighting for every pedal stroke, you can focus on:

• Technique: smooth pedaling, steady cadence, and balanced power output.
• Aerodynamic position: staying low, stable, and efficient for extended periods.

“If you can ride three times twenty minutes at Sweet Spot on the trainer in a strong, aerodynamic position, you’re well adapted for that position — and you’ll be able to hold it for multiple hours outdoors.”
— Coach Cronk

That’s huge for middle- and long-distance triathletes, where maintaining a fast, aero posture for 70.3 or Ironman bike legs can make the difference between a good race and a great one. As you work through winter training, don’t just chase watts — practice holding speed and position together.

How to Build Sweet Spot Into Your Week

Here’s a simple structure you can use depending on your schedule and training phase:

If you train 2–4 times per week:

• Include 2 Sweet Spot sessions (e.g., 3×10 minutes, progressing to 3×15 or 2×20)
• Add 1 longer endurance ride or run on the weekend
• Keep the rest easy or active recovery

If you have more time:

• Do 2–3 Sweet Spot workouts each week
• Mix in one day of threshold or VO₂ intervals for higher intensity
• Include one long, steady endurance session

Sweet Spot is flexible — you can do it indoors on the trainer or outside on sustained climbs or steady sections of road. The goal is to accumulate 30–60 total minutes at Sweet Spot per session.

When to Focus on Sweet Spot

• Winter / Base Season: the perfect time for Sweet Spot blocks — build strong aerobic fitness indoors without huge training hours.
• Spring / Build Phase: use Sweet Spot to raise threshold and endurance before adding sharper, race-specific work.
• Race Season: maintain one Sweet Spot session weekly for sustained power, especially if you race longer events (triathlons, gravel, time trials, etc.).

When to Mix It Up

While Sweet Spot is a cornerstone of strong endurance training, it’s not the only zone you should touch.

For athletes in short, explosive events — like criteriums, cyclocross, or sprint triathlons — include some higher-intensity intervals (above threshold or VO₂max) to sharpen top-end speed and repeatability.

A balanced program might look like this:

• Base Phase → Emphasis on Sweet Spot
• Build Phase → Add higher-intensity work
• Race Phase → Maintain Sweet Spot while fine-tuning with race-specific sessions

Why It’s Great for Indoor Training

Sweet Spot work is one of the most time-efficient workouts you can do indoors. On the trainer, where motivation and time can be limited, Sweet Spot gives maximum benefit in minimal time.

A 60–75-minute trainer ride at Sweet Spot intensity can deliver the same aerobic stimulus as a much longer outdoor ride — perfect for winter months or busy weeks. Combine that with focused attention to technique and aero position, and you’re building real-world speed, not just fitness.

The Takeaway

Sweet Spot training is simple, effective, and adaptable — which makes it ideal for triathletes, gravel racers, and busy endurance athletes alike.

It’s the zone where you can do a lot of quality work, recover quickly, and build not just power, but race readiness. If you can master holding power and position indoors at Sweet Spot intensity, you’re setting yourself up for faster, more efficient racing outdoors — and a big confidence boost on your next long-course event.

At Enduraprep, Coach Cronk helps athletes find that perfect blend of power, technique, and position — building programs that make you fast where it matters most.