Sweet Spot Training – Avoid the Training Black Hole

The “sweet spot” has been previously proposed as one of the most effective way to improve cycling performance. The term “sweet spot” is an intensity defined as being between zone 3 and zone 4 (i.e. 83 to 97% of functional threshold power or anaerobic threshold).

The rationale behind this “sweet spot” was to be able to get more “bang for your buck” and to be more time efficient. Although I believe there is benefit by training in this “sweet spot” I would strongly disagree that it is the most effective way to train all year round.

Anecdotal and scientific research supports that this may be an effective way to build aerobic endurance (i.e. get fit), especially among less well-trained individuals. However scientific research studies have shown that a more polarised training approach results in far greater performance improvements. Polarised training proposes training at intensities, which are either very easy, or very hard.

See here for more on Polarised Training.

In brief, polarised training outperformed “sweet spot” training in all measured outcomes in the specific study. These outcomes included long duration efforts (a 40km time trial), as well as well as shorter duration efforts (a test).