I try and use my Tuesday and Wednesday indoor session to get in an hour of quality work just below threshold in the sweet spot. The principle of sweet spot training is a balanced amount of intensity and volume that produces a maximal increase in functional threshold power (FTP). The “sweet spot” is found between the top end of zone 3 and low end of zone 4. It is within these ranges that cyclist will build their base the most and simultaneously increase power at threshold, giving the most bang for your buck, and thus the nickname, “sweet spot”.
Tuesday's serving from the TrainerRoad selection of sweet spot sessions was GEIGER: 60 minutes comprising 3 x 12 minute efforts in the sweet spot (target 237W) with only 3 minutes rest between intervals. Target TSS -67 with IF at 0.82 for the whole session.
Hitting the numbers:
I hit all the numbers prescribed for the session which is very satisfying - getting in over 30 minutes just below threshold power. I am already looking forward to my next FTP test in a couple of weeks time, I'm positive it will be higher after several weeks of quality sweet-spot efforts.
You can access the ride file on TrainerRoad here.
