Sweet spot and tempo: definitions and value

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// TOPICS COVERED

(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?

(0:41:10) Do Pro Cyclists Do Sweet Spot Training?

(0:46:53) Why Is the Tempo Zone Ignored?

(0:56:42) Managing Your Breath During Intervals

Coach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar.

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