In this episode of Fast Physiology on the Critical Oxygen podcast, I am joined again by Coach Dave Schell where we discuss sweet spot or gray zone training. We start by defining sweet spot training as high zone three to low zone four training, which is has been used to accumulate training stress for time crunched athletes while also improving performance. We explore the history of sweet spot training and its popularity among time-crunched athletes. The conversation also delves into the drawbacks of excessive sweet spot training and the importance of periodization and specificity in training. The episode concludes with key takeaways, emphasizing the need for a balanced approach to training and the importance of individualization.

TAKEAWAYS
1) Sweet spot training is define as below threshold but in the upper portion of Zone 3.

2) It could be useful to improve sport specific efficiency and fitness.

3) Sweet Spot Training is attractive to many time-crunched athletes but it shouldn't be your only training intensity!

4) Cyclists may be able to get away with more sweet spot training, but as a runner be cautious of doing too much zone 3 training!

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CHAPTERS
00:00 Introduction
01:13 Definition of Sweet Spot Training
03:12 History of Sweet Spot Training
04:06 Benefits and Drawbacks of Sweet Spot Training
05:59 Gray Zone Training in Running
07:24 The Role of Sweet Spot Training in Race Preparation
09:49 The Relationship Between Fatigue and Physiological Adaptation
11:18 Debate on the Effectiveness of Sweet Spot Training
12:21 The Importance of Volume and Intensity in Training
15:40 The Role of Specificity in Training
18:32 Takeaways