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Sweet Spot Training

PostPosted: Sat Mar 02, 2013 6:57 am
by Double-A
SST by definition:
Excerpt from
Four Powerful Keys to Winter Training - by Hunter Allen -

"The second type of training that I prescribe to my athletes in the winter is called ‘Sweet Spot’ training (SST). When you ride just below your functional threshold power (FTP), approximately 88-93% of your FTP, you are said to be riding in your ‘Sweet Spot’. Why is it called the ‘sweet spot’? Well, if you examine the graphic below in Figure 1, you can see that when you are in this area of intensity, the level of physiological strain (read-amount of pain!) is relatively low, while the maximum duration (read-time) that you can stay in this area is quite high. As well, you can see that your increase in FTP is greatest in this area, so training in your ‘sweet spot’ really gives you a tremendous ‘bang for your buck’.

When you do SST, start out with 15-30 minute efforts and gradually build up to 60-120 minute efforts if you can. These efforts are not easy ones, but you will get a tremendous cardiovascular benefit from doing them this winter. Make sure to do at least one to two sessions per week like this and you’ll see a big difference in your FTP"

SST intervals set at 90% FTP with Recovery at 60%.

Goes without saying that you should master SST before you can handle HOP workouts!