Sweet Sport Training (no more Base Miles)

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Another day, another 'lost' training method that sounds neat.
R.

The underlying principle of sweet spot training is a balanced amount of intensity and volume that produces a maximal increase in an athlete’s functional threshold power (FTP). In the figure below, the “sweet spot” occurs between a high level/zone 2 and level/zone 4. It is within these ranges that you will build your base the most and simultaneously increase your power at threshold. More bang for your buck, and thus the nickname, “sweet spot”.



[full strory...]
www.fascatcoaching.com/sweetspottraining.html

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It's a good one! I've been doing 2 x 20 x 15 at 88-94% FPT followed by 10 x 1 x 2 at 85-95% FPT. It's in Training and Racing with a Power Meter by Hunter and Coggan. That's Dr. Coggan's graph. It's a common drill to do and I'm sure lots of us turbots are doing it.

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"2 x 20 x 15" What do you do this many times?

¬¬¬

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2 of what x 20 of what x 15 of what?! Is this interval training at just under 'threshold'?

Also, can FTP be translated into a % of max HR?

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I've just been planing up some nice 2.4m lengths of 2x4. Should come up lovely with a bit of oil.

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Ooh numbers! I always understood 2(repeats) of 20(minutes) were done sub threshold; In this case 86-92% MHR range. (Threshold generally around 93% MHR in reasonably trained athletes) In which case, Guy's/Coggan's sweetspot approach would involve pedalling 2x20 at 0.93 x (0.86 to0.92) MHR which seems a tad too low to me. I could be wrong though.....

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2 intervals of 20mins followed by 15mins easy. Tne 20mins is ridden at 88-94% of Functional Power Threshold (FPT) for one hour ie the average power output over one hour. This is a very different measurement to HR.