Sweet Spot & Cycling Training Zones Calculator

Sweet Spot training is a balanced amount of intensity and volume that increases functional threshold power (FTP) and improves endurance. The Sweet Spot training zone occurs between high zone 3 and low zone 4 or 84 - 97% of FTP.

Enter your power and/or heart rate FTP in the FasCat app under "Training Zones" to see your sweet spot zones.  

The two images below show the sweet spot training zone in both power and heart rates:

To learn more about sweet spot training ask CoachCat or peruse over a dozen sweet spot training tips.

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Subscribe to the FasCat App and see what sweet spot training is all about.  The first month is free (no credit card required) and we'll build you a custom sweet spot plan tailored to the time you have to train and your goals.

Then use CoachCat to help guide you along with unlimited, instant training plan revisions for when life prevents you from following the plan. 

Coaching is included, the training plans are unlimited and we'll even auto detect your FTP to set your sweet spot training zones. 

Have questions about your sweet spot training? Message the FasCat Coaches in App where we'll respond in 10 minutes or less. 

About Frank Overton

Frank founded FasCat Coaching in 2002 and has been a full time cycling coach since 2004. His educational background includes a Masters degree in Physiology from North Carolina State University, pre-med from Hampden-Sydney College. Frank raced at a professional level on the road and mountain bike and currently competes as a "masters" level gravel and cyclocrosser. Professionally Frank comes from medical school spinal cord research and molecular biotechnology. However, to this day it is a dream come true for Frank to be able to help cyclists as a coach.

Hire Coach Frank!