Strength training during structured sweet spot base phase training plan
5 min read
Asked by: Andrea Martin
How do you do sweet spot base training?
Cyclists of all ages and abilities should be able to complete a basic 3 x 5 minutes on 5 minutes OFF sweet spot interval workout. To calculate the total sweet spot workload, simply multiply the number of intervals x the duration: 3 x 5 minutes = 15 total minutes at a sweet spot workload.
What is sweet spot training?
Simply put, sweet spot training is efforts that range around 86-95% of your current Functional Threshold Power (FTP) on the bike. You may also like to think of these efforts as “slightly harder” tempo efforts. These efforts are difficult and require effort and focus, but are manageable for longer periods of time.
How often should I do sweet spot training?
Once you’ve built up an initial base level of fitness, both Bottrill and Rowe recommend including one or two sweetspot sessions per week in a training plan.
What power zone is sweet spot?
Sweet Spot is a training intensity between high zone 3 and low zone 4: between 84% to 97% of your FTP (power at threshold). For riders who aren’t using a power meter, I’d call Sweet Spot “medium hard”. Sweet Spot is just below your 40k time trial race pace, but harder than a traditional tempo workout.
Why is sweet spot training so hard?
Sweet Spot intervals are difficult because they target a high power zone for a relatively long duration of time. Once again, this is hard and feels hard, but the benefits for you as an endurance cyclist are massive.
Is threshold the same as sweet spot?
As you can see from the above chart, sweet spot is defined as training at the upper Zone 3 / lower Zone 4 between 83-90% of FTP, although there are others that use alternatives ranging from 75% to 97% FTP. Threshold training is defined between 90-105% of FTP.
Who invented sweet spot training?
Let’s define the sweet spot zone in cycling: 84-97% of your Functional Threshold Power (FTP). This is taken from the man himself who created Sweet Spot Cycling, Frank Overton from FasCat.
How do you do Zone 2 training?
Zone 2 training occurs when we perform a steady activity while maintaining a particular heart rate for longer periods of time, say 45 or 50 minutes, twice or three times a week. It can be accomplished while walking, rowing, swimming, or working out on an elliptical machine or stationary bike.
How long can you ride sweetspot?
A classic sweetspot session is three times 10 minutes or two times 20 minutes, and if you’re training with a power meter the correct intensity is 84-97 per cent of your FTP power. Once you’re ready for it, you can build up to intervals of 30-45 minutes – after which 20-minute intervals will seem a cinch.
What percent of FTP is tempo?
76% – 87% FTP
Tempo (76% – 87% FTP)
Riding in the tempo range pushes you near the height of your aerobic endurance. While rather uncomfortable, working here isn’t terribly stressful and it allows you to spend long durations at a constant and productive work level with little recovery.
How fast can I increase my FTP?
With a ramp rate average of 5 points per week and a starting CTL of 50-70 (common after a period of rest during the offseason), that leaves us with about 8 weeks of solid training to see any significant improvement in FTP. In many cases, I recommend adding 2-3 recovery weeks spaced throughout this time.
What is a good FTP?
The article claims that a typical fit cyclist might be able to crank out 250 to 300 watts as an average for a 20 minute FTP (functional threshold point) test, while the pros usually average 400 watts.
How long should threshold intervals be?
The 20 Minute Interval begins as soon as you bring your power up to Zone 4, not when your Heart Rate or Perceived Effort reach Zone 4. The latter should reach Zone 4 as the interval progresses.
How many times a week should you train for cycling?
To become a better cyclist or prepare for an event
- Minimum of 3 rides a week: To make sustained improvements, you should ride at least 3 times a week. …
- Don’t overtrain: Different riders respond differently to varying levels of training. …
- Intensity: The amount you ride is less important than the quality of your training.
Is 30 minutes of exercise a day?
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems.
How long can you ride sweetspot?
A classic sweetspot session is three times 10 minutes or two times 20 minutes, and if you’re training with a power meter the correct intensity is 84-97 per cent of your FTP power. Once you’re ready for it, you can build up to intervals of 30-45 minutes – after which 20-minute intervals will seem a cinch.
How do I FTP train?
How to Increase FTP
- Increase the duration of your weekend group rides. You need to go over 4 hours to really stress your cardiovascular and muscular system. …
- During the week you should do 3 days of solid FTP intervals (91-105% of your FTP). …
- Try to be rested between sessions in order to maximize the benefits of FTP work.
Who invented sweet spot training?
Let’s define the sweet spot zone in cycling: 84-97% of your Functional Threshold Power (FTP). This is taken from the man himself who created Sweet Spot Cycling, Frank Overton from FasCat.
What percent of FTP is tempo?
76% – 87% FTP
Tempo (76% – 87% FTP)
Riding in the tempo range pushes you near the height of your aerobic endurance. While rather uncomfortable, working here isn’t terribly stressful and it allows you to spend long durations at a constant and productive work level with little recovery.
Do long rides increase FTP?
4. Go long. The occasional long ride is an excellent way to improve your aerobic fitness, which ultimately determines your FTP. So, riding for three hours or longer trains your body to become more resilient and your energy systems to burn energy more efficiently.
How long can you hold FTP?
It’s because FTP refers to the highest average power you can hold for 60 minutes, and, according to Coggan et al, you can probably hold about 95% of your 20-minute figure for 60 minutes.