Sweet spot on the bike: what it is, what is not shown
What it means
Sweet spot means sustained work just below threshold, usually at 88–94% of FTP. That band crosses the upper part of “tempo” and the lower part of “threshold” in the most common power models: it is a practical label, not a measured boundary of metabolism.1
What is not shown
- That it is a distinct physiological zone.
- That it gives 90% of threshold’s adaptation at a fraction of the fatigue. According to the guide, research usually compares whole training distributions, not that band in isolation.
- That you need two or three sessions a week: no rule fits everyone.
The guide says this explicitly and cites two meta-analyses (Rosenblat 2019, Filipe 2025). They are reported here as the guide’s citations: the studies were not re-read.1
How the source describes it
| Point | What the source says |
|---|---|
| Starting point | A recent FTP, with the measurement method named. The same percentage means different things depending on the test and how fresh you are. |
| Intervals | Long enough to keep power, breathing and technique steady. For beginners: three repetitions of 8–10 minutes near the lower end of the band. |
| Progression | Extend controlled time first, then raise power. You do not need to progress every week; reduce after illness, a hard race, travel or poor sleep. |
| Frequency | One controlled session is a conservative start. A second only if the first stays repeatable and recovery normal. It is a coaching progression, not a rule. |
| When to change | If you cannot recover, if the event asks for something else, or if repeatable performance stops improving. |
Illustrative example
With an FTP of 250 W the 88–94% band runs from 220 to 235 W. A session like those the source describes for beginners would be 3 × 10 minutes near 220 W, with easy pedalling between repetitions. These numbers are chosen to show the calculation, not a prescription: the source gives no recovery length.1
Limits
- One source, from a coaching site. No independent search for studies on this power band was made: these statements are the guide’s.
- The percentages depend on the FTP used. See FTP and power zones.
Related tool: Wolf Engine, power zones. It calculates Coggan zones from your FTP.
Sources
- Anthony Walsh, Sweet Spot Training for Cycling: 88–94% FTP Explained, Roadman Cycling, updated 26 August 2026. roadmancycling.com. Read.
Source read on 29 October 2026.