Sweet Spot Training is OVERRATED - My Thoughts

Why I don't rate sweet spot training if you have a lot of hours to train.

[austincaley]

Agree with you there, 3.5 hrs at high Zone 2 with zone 4 on the hills is a great staple workout.
Followed a plan by a good couch that included a lot of these rides you described and have made good gains noticeably after hours of riding am still able to hit high power on a climbs and not burn out!

[philadams]

3:00 - Disagree. Even doing zone 2 would be good because it means you'd be fresher for doing hard intervals.

[masondanner]

I have been able to consistently train 10 hours a week this year (full time job) and although I don't follow a super strict interval structure, I live in a super hilly area and do fartlek intervals but target the power outputs (traffic makes it impossible to follow the prescription and riding outside makes you a superb bike handler and gravel is my main game.) For sure I made solid gains focusing on 1.5 hour long V02 Max interval sessions (pick a route with a bunch of hills and do them all at V02 Max until times up or I can't make the power) 2x per week with Z2 recovery rides in between as well as being a full time bike commuter. On the weekends I hit longer tempo and higher rides (3-8 hours). I balance rest based on my fatigue - never going deeper than -30 (I get sick otherwise, ) For me, structuring the V02 Max work to be easier at the front of the workout and then harder as it goes really helped boost my fatigue resistance after my last 5 week block. That was a big functional gain - this weekend I was able to close a gap 50 miles deep into a hard ride because I was able to do 110% of my FTP for ten minutes 2500 kilojoules in.

[kiwimp]

I have a staple session I do every week on the trainer, 15 min warm up, 1hr at fixed power, 10 in cool down. I kick off at the start of the build period @ 80% of FTP, every week I increase 5w. Start of season is tempo but it transitions in to sweet spot as the season progresses. I can track my HR during the 1hr to see how my efficiency and cardiac drift is going and adjust training to suit. Added bonus is a very long interval like this make other interval session seem short and easier to manage.

[bmp]

Isn't Sweetspot just about the same thing as Maximum Steady State, Tempo, , or the highest intensity you can sustain for 1 hour without slowing down?
Why do people often say either that this intensity is useless "junk miles" or they say is the best and most efficient?

I don''t understand how they can have such profound opposite opinions.
I just want to know which is scientifically the most efficient and effective method to improve heart health, stroke volume, and overall bloodflow.

[zaahierstanley]

Nice vid ... wait8ng for my power meter...
How would you structure a 3 month program ? With the last of the 3 month program dedicated to vo2 max... with let's say 10 to 12 hrs a week ? Thanx

[TheStockBandit]

Can you please clarify what the dots on the table represent...hours of training per week? Thanks!

[wackery_zeimer]

Holy cow dude what do you do that enables you to put 20hr weeks in? I'm currently in school and ~15hrs/week is pretty solid for me. 1-2hr rides on weekdays, long rides on Saturday/Sunday.

[palmer]

My rides are usually 1 hr.20 min at predominately at HR zone 4 & about 1/4 of the ride in zone 5 just to establish my fitness I;m 48 & only just come back to cycling in the last couple of years off & on.