Triathlon: What Is Sweet Spot Training?

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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 farther 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.

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!

Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.