Just like a pair of cycling shoes can be too tight, too roomy, or just right, the rides you rock in those kicks can be long and slow, short and quick, or at that ideal point right in the middle. In cycling, that “Goldilocks” intensity has a name: sweet spot training.

Ahead, we’ll dive into the concept of sweet spot training for cyclists, revealing the benefits of sweet spot training, how to find yours, plus how to incorporate these workouts into your training routine safely and effectively.

What Is Sweet Spot Training?

Sweet spot training is a workout that’s challenging but sustainable for an extended period of time, explains Peloton instructor Christine D'Ercole. Clipping in and pedaling at this intensity level offers “maximum aerobic benefit with relatively low fatigue compared to higher-intensity work,” adds Peloton instructor Emma Lovewell. 

Here’s where the sweet spot lies on three different intensity scales:

The Benefits of Sweet Spot Training

All the experts here agree that sweet spot training can be a boon as you look to level-up your cycling game. Admittedly, it might sound a bit intimidating to new riders. However, one of the biggest benefits of sweet spot training is that it can meet you where you are, Koutas says: “Sweet spot training can be adjusted to any fitness level, so anyone can start training this way—and seeing results.”

If you incorporate sweet spot training into your cycling workouts, you’ll likely notice:

How to Find Your Sweet Spot

“Your personal sweet spot should feel hard but sustainable for 20 to 60 minutes,” Emma says. Koutas describes it as the zone where challenge meets sustainability. While you won’t have an exact number to shoot for, “with consistent practice, you’ll refine your feel for it; making each session more effective and aligned with your training goals,” he says.

If you have a Peloton Bike or Bike+, Christine recommends using Peloton’s Power Zones and FTP testing to zero in on your sweet spot. Here’s how: 

If you want to figure out your sweet spot without doing the whole program and a test, you can also estimate your FTP based on total output during a recent 20-minute ride.

If you don’t have access to a Peloton Bike, Koutas shares these alternative steps for finding your sweet spot:

How to Do Sweet Spot Training

Every sweet spot workout should start with a warm-up that gradually builds up from Power Zones 1 to 3, Christine says. For an effective sweet spot workout, aim to do 2 to 3 sets of riding in your sweet spot for anywhere from 5 to 20 minutes, depending on your current fitness level. In between each sweet spot interval, recover for half the time.

“Adjust interval length based on your available time and comfort with sustained efforts. A longer workout with fewer intervals might suit more experienced riders, while shorter sets can work great for those newer to structured training,” Koutas says.

Over time, as you build strength and endurance, your sweet spot segments can grow longer. “As part of their race preparation for endurance events, advanced cyclists might eventually be able to complete 30-, 40-, or even 60-minute bouts with very short recoveries of around 5 to 10 minutes,” Crawford says.

Sample Sweet Spot Training Workouts

Below are a few examples for one hour sweet spot training rides, courtesy of Christine. 

60-Minute Ride with 30 Minutes in the Sweet Spot

60-Minute Ride with 32 Minutes in the Sweet Spot

60-Minute Ride with 40 Minutes in the Sweet Spot

Looking for Peloton cycling classes that help you train in the sweet spot? Try Power Zone and Power Zone Endurance classes on the Peloton Bike and Bike+ or Peloton App.

How Much Sweet Spot Training Should You Do?

“If you want to improve your performance, it’s important to put in the time. How much time you can put in, however, will depend on a range of factors including lifestyle and responsibilities, stage of life and recovery,” Christine says.

As encouraging as the benefits of sweet spot training are, the Goldilocks analogy applies here too. You can overdo it. Completing too many sweet spot workouts—more than two sessions per week—may put a rider at risk for “subtle but ongoing under-recovery. This may eventually decrease top-end power, reduce readiness for harder sessions, and limit training adaptations,” Crawford says. “Sweet spot training should be focused and intentional, and not performed every day.”

And while the sweet spot might be an optimal zone to ride in, “there’s definitely still value in doing both very easy sessions and very challenging sessions,” Crawford adds. “High-intensity intervals help raise your power ceiling, while lower-intensity training supports recovery and improves fat oxidation.”

Start with a goal of 30 minutes in the sweet spot per week, then work up to approximately 1 hour per week in the sweet spot. With proper nutrition, cross training, and recovery in the mix, you can listen to your body and increase from there if you have specific goals.

“Sweet spot training is a useful tool when it is part of a well-balanced plan that includes aerobic development, high-power efforts, and complementary or cross training,” Crawford says. 

As an example, Koutas breaks down a sample week of workouts for an active individual who is new to sweet spot training:

For more guidance on how to structure your cycling routine, check out the instructor-designed workout programs on the Peloton Bike or Bike+ or the Peloton App, such as the Train Like a Pro program and Power Zone programs.

Sweet Spot Training Tips

If you’re feeling inspired to add sweet spot rides to your routine, keep these pro tips top of mind.

Vary Your Cadence

While the intensity range will remain about the same (a 7–10 on the difficulty scale, or 88–94 percent of your FTP) during sweet spot training, it can be helpful to play with the resistance and cadence (aka pedal speed). This may help “prevent over-fatiguing physically and mentally from maintaining a single set cadence, and will replicate the ever changing terrain of riding outside,” Christine explains.

Treat the Numbers as a Guide, Not a Rule

Our bodies change subtly every day, so your FTP may shift slightly from session to session, Crawford says. If you complete the first sweet spot interval and feel like you’re overreaching, dial it back. “You can still score results by completing the intervals at a ‘medium-hard’ effort. This approach also helps prevent overtraining and avoids a decline in performance in future sessions,” Crawford explains.

Support Recovery

A proper cycling warm-up and cooldown are key to support recovery, as is fueling and hydrating well throughout the day. “Eating a well-balanced diet gives your muscles the nutrients they need to not just to handle your training workload, but to support effective recovery afterward,” Koutas says. Be sure to integrate rest days and prioritize sleep.

Take Your Time Increasing Intensity

Spend at least two weeks consistently training in a specific sweet spot zone before increasing the difficulty. “This helps build a strong fitness foundation and supports long-term progress without burnout,” Koutas says.

Skip It When Necessary

Sweet spot work is not appropriate for every phase of training, Crawford warns. For most individuals, it’s wise to skip sweet spot training during race tapers, when most training should be easy with occasional, short bursts of intensity for sharpening. And definitely steer clear any time you’re injured or are recovering and don’t have a green light from your doctor or a physical therapist to train at higher intensities.

Remember to Retest

As we hinted to earlier, over time, your body changes. With consistent training, it will probably get stronger and fitter. For this reason, “it’s important to retest FTP or maximum heart rate every 812 weeks to ensure that your training parameters remain accurate,” Crawford says.

While the overall trajectory will likely be positive, it’s crucial to keep in mind that “fitness is not a linear process. Life happens, and having some flexibility in your plans is important for keeping on track towards your goals,” Christine says. “If you miss a workout in a plan, it doesn’t mean all is lost. Keep going. Be patient. And remember: these metrics are tools, they do not define our worth.”