Sweet Spot & Cycling Training Zones Calculator
Frank Overton
Sweet Spot training is a balanced amount of intensity and volume that increases functional threshold power (FTP) and improves endurance. The Sweet Spot training zone occurs between high zone 3 and low zone 4 or 84 - 97% of FTP.
To calculate your sweet spot training zone multiply your FTP by .84 and .97 for the high and low ranges. Here is our Sweet Spot and training zone calculator based on Dr. Andy Coggan's six-zone training model.
Here is how the training zone calculator looks inside Optimize. Subscribe today to get this functionality and unlimited training plans, workouts, meal plans, and recipes.
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Join our Optimize where Coaching is included, the training plans are unlimited and there's a 14 day trial to see for yourself! Message us what you are training for and we'll reply with the recommended plan(s)! FTP, race data, power-based training, or anything related to going fast on the bike is all fair game!
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
