Which is better: Sweet Spot (88-94% FTP) or Threshold (95-105% FTP)?

CoachingCOMPARISON

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
✓Riders specifically building FTP

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