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SWEET SPOT (88-94% FTP)
VS THRESHOLD (95-105% FTP)

QUICK VERDICT

Sweet spot delivers more training stimulus per unit of fatigue — ideal for time-crunched riders and build phases. Threshold builds race-specific fitness for sustained efforts. Most coaches use both across the training year.

SIDE BY SIDE

FEATURESWEET SPOT (88-94% FTP)THRESHOLD (95-105% FTP)
Intensity88-94% FTP95-105% FTP
Typical session3x15 or 2x20 min2x20 or 3x12 min
Recovery costModerateHigh
FTP stimulusStrongVery strong
Time-crunched friendlyYesNeeds more recovery days
Race specificityGeneralHigh for TT and road racing

CHOOSE SWEET SPOT (88-94% FTP) IF

  • ✓Time-crunched riders under 10 hours/week
  • ✓Build phases before adding full threshold
  • ✓Masters riders managing recovery
  • ✓Riders new to structured training

CHOOSE THRESHOLD (95-105% FTP) IF

  • ✓Riders targeting time trials
  • ✓Peaking phases before racing
  • ✓Riders with good recovery who can handle the load
  • ✓Riders specifically building FTP
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