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Jun 15, 1989 · Hoping to understand that "sweet spot in time" in which athletic perfection is momentarily achieved, Jerome investigates the practicalities behind athletic ability, discussing muscles, fatigue, hormones, training, and the physics of motion
- (3)
- John Jerome
Jan 1, 1980 · Hoping to understand that "sweet spot in time" in which athletic perfection is momentarily achieved, Jerome investigates the practicalities behind athletic ability, discussing muscles, fatigue, hormones, training, and the physics of motion. 352 pages, Paperback. First published January 1, 1980. Book details & editions.
- (10)
- Paperback
- John Jerome
- Sweet Spot Power Zone
- What Should Sweet Spot Training Feel like?
- Who Should Use Sweet Spot Training?
- It’S For All Types of Riding
- Low-Volume
- Mid-Volume
- High-Volume
- Workout Structure
- Sweet Spot Interval Structure and Progressions
This power zone rests between 88% and 94% of your FTP. This is a gray area between the Tempo and Threshold zones. Riding for an extended time in this training zone exhausts muscle fibers without too much muscle damage.
This type of training is challenging but doable. By Rate of Perceived Exertion, Sweet Spot training will feel like a 7 on a scale of 1-10. A common misconception is that it should feel easy to ride just below threshold for a long time. But this isn’t the case because the target power is relatively high.
We recommend Sweet Spot training to most cyclists because it’s a good way to apply progressive training stress. Even professional cyclists use it to prepare for the early racing season. What makes the best option for most cyclists? The answer is how much time you can commit to training. There are two ways to complete Base Phase training. The first ...
Whether you’re completing your first century or racing a crit, Sweet Spot training is effective for increasing your FTP. Aside from all the physical, these events will require you to put out high levels of power for a long time. During any race, whether a long gravel ride or Gran Fondo, so much time is spent in this specific power zone. Through Swe...
If you are new to structured training, we typically recommend starting with a low-volume plan. Low-Volume contains three workouts per week. This plan features more than just Sweet Spot workouts to make up for the lack of volume. You’ll spend anywhere between 1-3.5 hours Sweet Spot training.
The mid-volume plan features five workouts and mixes in endurance and threshold workouts. Typically, you’ll spend about 3.5 hours training in the Sweet Spot zone each week, with rides lasting between 60-90 minutes. These plans are best for athletes who can handle a higher training load but still want flexibility in their training schedules.
The high-volume plan contains the most Sweet Spot work. Of the six workouts each week, five will target this productive training zone with rides lasting between 60-120 minutes. These plans require extensive experience, a major time commitment, and an exceptional ability to recover. They are best reserved for athletes who have fine-tuned their nutri...
Every TrainerRoad workout begins with a warm-up. This prepares your body for the upcoming work. After the warm-up, you get a short rest period before jumping in the first interval. In this example, we are looking at Ericsson. It’s an hour-long Sweet Spot workout. Each interval is 8 minutes long. You’ll stay between 88-94% of FTP during that time. T...
Each training plan follows a specific series of progressions. That means you’ll start with shorter intervals that will help ensure that you can finish the workout while hitting your power targets. You’ll grow your fitness and FTP as you work through the progressions. Over time, those intervals will become longer, more intense, or both. Your total t...
Jan 1, 1980 · The Sweet Spot in Time. Hardcover – January 1, 1980. John Jerome's lively, learned inquiry into what makes athletes capable of moments of pure physical brilliance is a timeless classic, as pertinent and fascinating today as it was when published in 1980.
- Hardcover
- John Jerome
What is Sweet Spot? Sweet Spot refers to a cycling power zone that is between 88-94% of your Functional Threshold Power (FTP). Training with Sweet Spot intervals is challenging enough to drive aerobic adaptations but easy enough that you can do it several times a week.
Jul 26, 2018 · Sweet Spot Training, or “SST” for short, is one of the newer methodologies used for structuring training for endurance sports. It breaks away from the most traditional method – periodization.
Apr 6, 2020 · First, What is Sweet Spot? Sweet Spot is a training intensity between high zone 3 and low zone 4: between 84% to 97% of your FTP (power at threshold). For riders who aren't using a power meter, I'd call Sweet Spot "medium hard". Sweet Spot is just below your 40k time trial race pace, but harder than a traditional tempo workout.
