Why Sweet Spot Is the “Sweet Spot”
Sweet Spot sits between Tempo (76-87%) and Threshold (94-105%), and can simultaneously improve:
- Aerobic base (mitochondrial density)
- Lactate threshold
- Muscular endurance
- Fat oxidation capacity
And fatigue accumulates 40% slower than Threshold, so you can pile on volume.
Classic SST Workouts
| Workout | Structure | Suitable For |
|---|---|---|
| SST 60 Continuous | 60min @ 90% FTP | Intermediate |
| SST 2×30 | 2 reps of 30min @ 92% FTP, 5min rest between | Intermediate |
| SST 3×20 | 3 reps of 20min @ 93% FTP, 5min rest between | Advanced |
| SST 90 Continuous | 90min @ 88% FTP | Advanced |
| SST 4×15 | 4 reps of 15min @ 95% FTP, 3min rest between | Advanced |
Why Indoor SST Is Harder Than Outdoor
- No coasting: Outdoors, 5-10% of the time is downhill or momentum; indoors, it’s 0%
- Poor heat dissipation: After 60min, core temperature is 1-2°C higher than outdoors
- Mental monotony: Staring at a screen for 90 minutes is an extreme test of willpower
- No visual stimulation: Outdoors there are views and changing speeds on climbs; indoors, there’s only the pedals
Power Settings for Indoor SST
Using an indoor FTP of 240W (outdoor 260W) as an example:
| Workout | Starting Power | Mid-Section Power | Ending Power |
|---|---|---|---|
| SST 60 Continuous | 220W | 215W | 210W |
| SST 90 Continuous | 215W | 210W | 205W |
Accept a 3-5% power drift—this is a normal response to rising body temperature.
Execution Details
Warm-Up (15min)
- Progressive 100→180W
- Include 3×30s @ 250W openers
- Bring heart rate up to 75% MHR
Main Set (60-90min)
- Cadence 85-92rpm (vary it to avoid fatigue in a single muscle group)
- Change position every 20min (hoods→drops→stand for 30s)
- Heart rate zone: 80-88% MHR
- RPE: 6-7/10
Cool-Down (10min)
- Progressive decrease 180→80W
- Stretch thighs and lower back
Mental Strategies to Get Through 60-90 Minutes
1. Chunk the Time
- Split 60min into 6 segments of 10min
- Give yourself a small reward every 10min (change music, watch a short video)
2. Use Media to Distract Yourself
- Watch race broadcasts (Tour de France, World Championships)
- Listen to podcasts or audiobooks
- Don’t watch dramas (you’ll get distracted and drop power)
3. Zwift Workout Mode + Free Ride
- Free ride in Watopia, focusing on power rather than terrain
- Workout Mode forces ERG, saving you from thinking
Nutrition Strategy
- 60min before the workout: 50g carbs (white toast + jam)
- During a 60min workout: 30-40g carbs (500ml sports drink + half an energy bar)
- During a 90min workout: 60-80g carbs
- Drink 200ml of water every 15min
Frequency and Periodization
- Base phase: 2-3 SST 60 sessions per week
- Progression phase: 2 SST 90 sessions per week
- Pre-race: Taper to 1 session per week
Do it right for 8-12 weeks and FTP can improve by 8-15W. SST is the home of the endurance rider.
Related Reading
- Sweet Spot Training: The Best Choice for Time-Crunched Riders? An In-Depth Analysis of Pros and Cons
- Sweet Spot Training: The Golden Zone for Maximizing Training Benefits in Limited Time
- Sweet Spot Training Explained: The Sweet Spot at FTP 88–94%
- Sweet Spot Training: The Efficient Training Method at FTP 88–93%
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