Why Sweet Spot Training is Better than Zone 2 - the Science

Try Sweet Spot Training as described here in the CoachCat app for Free for 1 Month ➡️ https://fascatcoaching.com/app When Andy Coggan created chart with the expected physiological adaptations across training zones, there are consistently more ‘x’s’ (indicating greater adaptation) in the sweet spot column than in the Zone 2 column. This isn’t just anecdotal. Foundational studies like Gollnick et al. (1973) revealed substantial mitochondrial enzyme increases at intensities aligning with Sweet Spot training. Follow-up research, including work by Fritzen et al. (2019) and others, has continued to show that moderate-to-high intensity aerobic training delivers more robust improvements in: 1. Mitochondrial function 2. Muscle fiber adaptation 3. Fatigue resistance. In the chart a single X represents: x: Minimal adaptation xx: Moderate adaptation xxx: Substantial adaptation xxxx: Maximum or highest level of adaptation In this episode, I break down six powerful physiological adaptations you get more of by training in the Sweet Spot than Zone 2. Then I back it up with the science to prove it. From boosting mitochondrial function to improving fatigue resistance, you’ll learn why Sweet Spot training earns more ‘x’s’ on our chart and why it’s the go-to strategy for time-crunched athletes training under 12 hours a week (even 6-8!). 00:00 Introduction 05:09 Increased Mitochondrial Enzymes 06:45 Muscle Fiber Adaptations 07:28 Greater Muscle Fiber Recruitment 08:12 Fatigue Resistance 11:26 "More Bang for Your Buck" - Training Volume Efficiency 13:00 Improved Glycogen Storage + Sprint Training 15:01 Limitation of Sweet Spot Training 15:26 the FatMax 19:58 Fatigue Dependent Training Plan Design 21:30 Switching from Base to Race 22:13 Dead Lift to Maintain Strength Gains 23:11 Build a Custom Sweet Spot Plan for Free