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
FEATURE
SWEET SPOT (88-94% FTP)
THRESHOLD (95-105% FTP)
Intensity
88-94% FTP
95-105% FTP
Typical session
3x15 or 2x20 min
2x20 or 3x12 min
Recovery cost
Moderate
High
FTP stimulus
Strong
Very strong
Time-crunched friendly
Yes
Needs more recovery days
Race specificity
General
High 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