Sweet Spot Training for Triathletes: The Key to Smart Gains!
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Training for a triathlon is all about finding the right balance—pushing yourself hard enough to improve but not so hard that you burn out.
Sweet spot training is a smart way to build endurance, strength, and race-day stamina without overloading your body.
But what exactly is it, and how can it help you become a better triathlete?
What Is Sweet Spot Training?
Sweet spot training means working at a moderate-hard intensity—challenging, but not all-out. It’s tough enough to make you stronger but not so intense that you need days to recover.
Think of it like cruise control for your workouts. You’re not sprinting, but you’re not taking it easy either. You’re training at a level that helps you go faster and further over time.
Why Triathletes Should Use Sweet Spot Training
Triathletes need to maintain a strong pace for a long time—especially in Olympic, Half-Ironman, and Ironman races. Sweet spot training is great because:
It builds endurance efficiently – You get stronger without needing long recovery breaks.
It improves your ability to hold a steady pace – Perfect for race day!
It prevents burnout – Less exhausting than all-out efforts, so you can train consistently.
How to Use Sweet Spot Training in Your Workouts
Cycling Sweet Spot Workout
This is one of the best ways to use sweet spot training, since cycling makes up a huge part of a triathlon.
Example:
Warm up:
10–15 minutes easy riding.
Main set:
Ride moderate-hard for 3 x 10 minutes.
Recover with 5 minutes easy spinning between efforts.
Cool down:
10 minutes easy riding.
As you improve, you can increase the length of the efforts, working up to 20–30 minutes at a time.
Running Sweet Spot Workout
Running at sweet spot intensity helps you hold a strong, steady pace without feeling drained.
Example:
Warm up:
10 minutes easy jog.
Main set:
Run moderate-hard for 3 x 8 minutes.
Recover with 4 minutes easy jogging between efforts.
Cool down:
10 minutes easy running.
Over time, try increasing to 12-15 minutes per effort to build endurance.
Swimming Sweet Spot Workout
Even in the water, sweet spot training can help you maintain a strong pace while staying relaxed.
Example:
Warm up:
400m easy swim.
Main set:
Swim moderate-hard for 4 x 200m.
Rest for 30 seconds between efforts.
Cool down:
200m easy swim.
You can extend the distances (300m or 400m efforts) as you get stronger.
When to Use Sweet Spot Training
Sweet spot workouts are great for the base and build phases of training. Try adding one or two sessions per week in cycling and running to improve endurance.
If you’re feeling tired but still want a solid workout, sweet spot training is a great middle ground between pushing hard and keeping it easy.
Mini FAQ
What is Sweet Spot training?
Sweet Spot training targets the intensity zone between tempo and threshold—roughly 88–94% of your FTP (Functional Threshold Power). It offers the best balance of training stress and recovery.
Why is it effective for triathletes?
It builds aerobic endurance and muscular stamina efficiently without the high fatigue cost of threshold or VO2 max work.
How often should I do Sweet Spot sessions?
Most triathletes benefit from 1–2 sessions per week during base and build phases.
Can beginners use Sweet Spot training?
Yes! It’s a time-efficient way for new athletes to develop endurance and race-specific strength without overtraining.
Is it only for cycling?
No—Sweet Spot training can also apply to running or swimming, but it’s most commonly structured and measured in cycling due to power data.
Final Thoughts
Sweet spot training helps you go longer and stronger without wearing yourself out. It’s one of the best ways to improve endurance, build strength, and get race-ready without overdoing it.
Train smart, stay consistent, and enjoy the journey!
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.