8 week Indoor Sweet Spot Plan - 4 days, approx 4-5hrs SS sweetspot
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This 8 week program is based on sport and exercise science research which highlights how Sweet Spot (SS) sweetspot training gives you the most bang for your buck in terms of fitness gains and increases your FTP.
It involves a couple of Sweetspot workouts per week, one high intensity and one lower intensity aerobic workout, all designed to be done on an indoor trainer, though you could of course substitute the longest ride of the week for an outdoor ride (such as a club ride). If you have more time to train simply add an endurance ride at the weekend.
Ideal either in the 'base' period or around the start of the season if you are looking to boost your fitness entirely or mostly on an indoor trainer.
These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.
All workouts are built in the new workout builder so that you can export them to 3rd party applications
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:14 hrs||1:30 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||4:14 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor