How to execute perfect Sweet Spot Intervals 2022

Sweet Spot Intervals

Sweet Spot Intervals is an ideal session for less experienced riders who find the idea of a 2X20 minute session too daunting in their training program.

Why

An ideal session for less experienced riders who find the idea of a 2X20 minute session too daunting. The 25 minutes of work in the Sweet Spot intervals zone will provide a good training stimulus and the two longest efforts are completed early on in the workout.

As you become more confident with the session, you can add a minute to the first of the 3-minute efforts, then another, and eventually build
it up to 5 minutes and keep progressing in this way until you are completing seven 5-minute blocks during your sweet spot intervals.

When

Early off-season as a complement to base training and to develop your confidence and fitness for more demanding interval sessions.

Focus

• Pace the efforts evenly aiming to finish each strongly. Start at the lower end of the zone and build through.
• Maintain an even pedal stroke, don’t stamp on the pedals.
• Hold your upper body still, don’t rock and keep your grip on your bars relaxed.

**HRZ = Heart Rate Zone / PZ = Power Zone

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