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I was taking 'bang for buck' to mean most effective for shortest duration. So getting cooked in 30mins was my intention.
Proper sweetspot training requires 20+ min intervals. Which you do at sweetspot instead of supra threshold to allow you to manage a few of them. Say 3 x 20mins, With 5 min recovery breaks, and 10 mins for both warm up and warm Down. So it ends up being 1 1/2 hours. At least.
I do shit loads of sweetspot climbing. Although not really by design. Its made me very fit while not moving my FTP a single W. For racing (number on me, not front of bike) those with loads of Ws and little fitness can get into, and hold, the faster groups. Whereas I get dropped, finish late, and feel fresh as. Bastard annoying. So I've set aside a sesion or 2 a week for supra threshold climbing and/or 40/20s. It actually saves me time too.
Smallfurry-
getting cooked in 30mins was my intention.
That's fine but it's not sweet spot training. If you want to hurt yourself in the shortest time do tabata until you fall down.
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Proper sweetspot training requires 20+ min intervals. Which you do at sweetspot instead of supra threshold to allow you to manage a few of them. Say 3 x 20mins, With 5 min recovery breaks, and 10 mins for both warm up and warm Down. So it ends up being 1 1/2 hours. At
least.Can you link any study to back this up?
I do shit loads of sweetspot climbing. Although not really by design. Its made me very fit while not moving my FTP a single W.
May be you weren't doing them properly?
Doing 'shit loads of sweetspot' shouldn't be the goal.
hippy
MicroDosed™
Neither of these interval ^^ are sweet spot training. The idea of speetspot is best bang for buck endurance. It's to allow you to get near threshold without tipping you over the edge so you are cooked in an hour. It's meant for longer sessions, not short-arse VO2 intervals!