This Training plan is a total of 8 weeks of building sweet spot to increase Functional Threshold and endurance. Training in the Sweet Spot power zone is one of the most effective ways an athlete can improve their aerobic capabilities. Due to Sweet Spot training’s repeatability at such a particular balance of intensity and volume it achieves more positive physiological adaptations.

There will also be some structures Threshold to equal a major increase in your FTP at the end of these 8 Weeks.

Sweet Spot Defined: The Sweet Spot power zone, which we define as 88% to 94% of FTP, is not named by mistake. This type of work achieves more positive physiological adaptations due to its repeatability at such a particular balance of intensity and volume. Compared to training in other power zones, you can prompt more meaningful and sustainable adaptations by continually working in this particular balance.

Why is Sweet Spot an Effective Training Tool?
Sweet Spot training is useful for a variety of reasons. These types of workouts improve your fitness, both physically and mentally. They also have substantial practical value to you on the day of your big event.

Time

Most of us are limited on time with family and professional responsibilities that reduce our training time. The reason this is so limiting in the context of traditional base training is that the improvements you are chasing only come through a tremendous amount of volume. If a cyclist is training at these low intensities without high volume, then they are doing very little to build their aerobic capacity. Sweet Spot training solves this problem by increasing your fitness in less time.

Mental Preparation

Sweet Spot training will prepare you for the discomfort that happens when you are pushing your limits. Riding in the Sweet Spot zone is uncomfortable but manageable. This training will prepare you mentally for your events.

By pushing yourself in training, you’ll be able to push through the discomfort when it really matters. If all of your training is at a comfortable pace, you won’t be prepared for when you have to dig deep to hang onto the group or make it through the technical section of the trail.

Gran Fondos and Racing

Whether you’re completing your first century or racing a crit, Sweet Spot training is crucial. Aside from all the physical and mental benefits, these events will require you to put out high levels of power for a long time. During any race, Dirty Kanza, or a road race, so much time is spent at Sweet Spot. Through Sweet Spot training, you’ll be ready to ride at a high percentage of FTP and crush your goal event.

From:
https://blog.trainerroad.com/sweet-spot-training-everything-you-need-to-know/