Question: How Long Should Sweet Spot Intervals Be?

How long is sweet spot training?

about 3.5 hoursTypically, you’ll spend about 3.5 hours training in the Sweet Spot zone each week, with rides lasting between 60-90 minutes..

What are sweet spot intervals?

“Sweet spot” intervals, which are commonly referred to as intervals between 88 percent and 94 percent of your Functional Threshold Power are a great tool for increasing your FTP over time and dialing in your race day fitness.

What heart rate is sweet spot?

If we refer back to the last article I wrote on training zones, then ‘sweetspot’ intensity is between the upper end of zone three and lower end of zone four – or 88-93 per cent of FTP power or threshold heart rate, and between 75-85 per cent of maximum heart rate.

What is your sweet spot?

The sweet spot is that place where your greatest strengths and your greatest personal power overlap with those arenas where you find ease, where there is little resistance or stress. I’ve long struggled with the ease piece of the sweet spot.

How long can you hold sweet spot?

“Sweet Spot: 4 x 15 min On 10 min Off between 84 – 97% threshold power”. “Sweet Spot: 2 x 20 min On 5 min Off between 84-97% threshold power”. Sweet Spot Metrics: TSS, kJ’s, CTL, and Wattage: Back in front of the ‘ol computer, you’ll want to measure, track, and quantify your work.

How do you calculate your sweet spot heart rate?

Your average heart rate after 20 minutes is your functional threshold. That’s the extreme top end of your sweet spot zone. Multiply it by 90 percent to find the bottom of the zone.

What is sweet spot FTP?

Sweet spot training is a balanced amount of intensity and volume that increases an athlete’s functional threshold power (FTP) and improves endurance. In the figure below, the “sweet spot” occurs between a high level/zone 2 and level/zone 4 or 84-97% of one’s FTP.

What do the zones mean in peloton?

Each zone is a range of output (or work) that’s appropriate for you to achieve given the desired intensity of each zone. So, the rider’s focus is on maintaining the desired cadence while adding enough resistance to achieve the desired output specific to your zone.

How long can you ride at threshold?

approximately one hourFunctional threshold represents the highest physical intensity that you can sustain for approximately one hour. Many riders think of this as similar to performing a 25-mile time trial effort as this requires a maximal, but evenly distributed effort for the entire distance.

How hard should sweet spot feel?

Sweet spot is supposed to feel manageably hard. 12 minutes certainly shouldn’t feel like a huge mission. It’s not “easy” but with a modicum of focus it’s easy enough to keep going without having to play mental HTFU games. You also shouldn’t have knackered legs afterwards.

How often should you do sweet spot training?

Once you’ve built up a base level of fitness, both Bottrill and Rowe recommend including one or two sweetspot sessions per week in a training plan. If you are new to structured training, Bottrill and Rowe advise starting with five or ten-minute sweetspot intervals, before working up to 20 minutes.

What should my TSS be?

Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend to start with around 300-350 TSS per week. Don’t forget about periodization, you should be increasing your training load every week by about 3-7 TSS per day, which means 21-49 TSS per week.

How quickly can you increase FTP?

In many cases, I recommend adding 2-3 recovery weeks spaced throughout this time. So for most athletes coming off a period of reduced or less focused training, it takes around 10 weeks to begin to see FTP gains.

What is a good FTP number?

Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. People who race regularly may be 3.0-3.75. You get above 3.75-4.25 and those are local elite racers. Anything over 4.25 is domestic pro and it goes up from there.