How it works
Sweet spot sits at the top of Zone 3 and into low Zone 4 in Coggan's power model, just below FTP. It drives many of the adaptations that lift threshold power at less fatigue per minute than threshold or VO2max work.
Why cyclists use it
Time-crunched riders use it because it packs an FTP stimulus into short sessions. The trade-off: it is comfortably hard rather than easy or hard, so too much of it crowds out easy volume and the hard efforts a polarized approach prioritizes.
How to apply it
A typical session is 2 to 3 intervals of 12 to 20 minutes at 88 to 94 percent of FTP with a few minutes easy between. One or two sessions a week is enough. Keep the other rides easy.
FAQ
What percentage of FTP is sweet spot?
Sweet spot is roughly 88 to 94 percent of your FTP. That is the top of Zone 3 and the bottom of Zone 4 in Coggan's seven-zone power model, just under threshold.
Is sweet spot training better than polarized training?
Neither is universally better. Sweet spot is more time-efficient and suits busy riders. Polarized training emphasizes lots of easy volume plus some very hard efforts. Overused, sweet spot becomes gray-zone work: too hard to recover from, not hard enough to build top-end fitness.
How often should I do sweet spot sessions?
One or two sweet spot sessions per week is enough for most riders, with the rest of training kept easy. More adds fatigue faster than fitness. Use it on purpose, not as your default.