8 week Indoor Sweet Spot Plan - 4 days, approx 4-5hrs SS sweetspot

Author

KOM Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

1:30 hrs

Plan Specs

cycling indoor beginner intermediate advanced masters power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:14

Martin Burrows

KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching

Back to Plan Details

Sample Day 1

1:00:00
64.6TSS
Sweetspot 4 x 8 minutes

- Warm up progressively for 10 minutes.

- 4 x 8 minutes on the zone 3/4 boundary with 4 minutes rest between intervals all in a cadence of approx. 90 rpm

- Finish by cooling down with easy pedalling at higher cadences

Sample Day 3

0:45:00
47.2TSS
Microburst Threshold Intervals (3 x 8 sets of 40/20)

- Warm up
- 40 seconds at your FTP with 20 seconds of recovery in zone 1. Repeat this for 8 minutes
- Repeat for a total of 3 sets with 5 mins easy in zone 2 between sets.

NOTE: If using HR there is a lag (it takes a while to react) so go by EFFORT rather than your HR.

Sample Day 5

1:00:00
64.6TSS
Sweetspot 4 x 8 minutes

- Warm up progressively for 10 minutes.

- 4 x 8 minutes on the zone 3/4 boundary with 4 minutes rest between intervals all in a cadence of approx. 90 rpm

- Finish by cooling down with easy pedalling at higher cadences

Sample Day 6

1:10:00
66.4TSS
Tempo 3 x 15 mins

3 x 15 mins Tempo, pushing a slightly hard gear

- Warm up well for at least 10-15 minutes in zone 2 with a few seated accelerations
- Mostly in zone 2 at approx. 90 rpm.
- Include 3 x 15 minutes in low, medium, then high zone 3, with 5 minutes easier in zone 2 between intervals.
- Finish by cooling down with easy pedalling at higher cadences

Sample Day 8

1:00:00
72.2TSS
Sweetspot 4 x 10 minutes in one hour

Outside or on the turbo

- Warm up well for at least 10-15 minutes in zone 2 with a few seated accelerations
- Mostly in zone 2 at approx. 90 rpm.
- Include 4 x 10 minutes 'Sweetspot' - ie right on the border of zone 3/4 at approx. 90rpm, with approx. 2 minutes recovery between the sweetspot efforts.
- Finish by cooling down with easy pedalling at higher cadences


As always, record how it went and how you felt below

Sample Day 10

1:00:00
62.4TSS
Introduction to Speed - 30 second Reps

As always, warm up well. warm-up. Find a relatively flat course for this ride.

For ten minutes, do 30 seconds fast, 30 seconds easy (ie Zone 5 effort, 110% FTP - 'race pace ' - with fast cadence for 30 seconds, then easy, zone 1/2 at your usual cadence for 30 seconds, repeated 10 times)

Do this 2-3 times with at least 5 minutes easy pedalling in zone 2 to recover in between.

Otherwise, ride in Zones 1-2, easy pedalling.

NOTE: The fast sections should be fast, but NOT flat out! A little taxing by the last effort, but not a severe workout. You are concentrating more on leg speed than trying to hurt yourself!
 - Heart Rate won't have time to get into zone 5 even though the effort is at zone 5 level

This is ideal to do on an indoor trainer too!

Sample Day 12

1:00:00
72.2TSS
Sweetspot 4 x 10 minutes in one hour

Outside or on the turbo

- Warm up well for at least 10-15 minutes in zone 2 with a few seated accelerations
- Mostly in zone 2 at approx. 90 rpm.
- Include 4 x 10 minutes 'Sweetspot' - ie right on the border of zone 3/4 at approx. 90rpm, with approx. 2 minutes recovery between the sweetspot efforts.
- Finish by cooling down with easy pedalling at higher cadences


As always, record how it went and how you felt below

8 week Indoor Sweet Spot Plan - 4 days, approx 4-5hrs SS sweetspot

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