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The Herd's Sweet Spot Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Stuart Barrington

All plans by this Coach
No Ratings

Length

9 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

The objective of this Training Plan is to provide you with a structured framework that will improve your aerobic fitness and get you used to working at a higher level of intensity. If you have recently completed the Traditional plan you will notice that the workouts are much more structured with repeated intervals at a higher intensity. Overall the rides in this plan have a higher IF compared the Traditional plan.

Unlike the Beginner's Plan where the goal was to be able to ride for 2 hours hours the end goal of this plan is less tangible, however we have put a targeted ride that will have enough intensity and duration that should allow you to double summit the Alpe de Zwift! Fingers cross you'll get those Lightweight wheels!

This plan utilizes Sweet Spot based intervals, Sweet Spot is defined as 83-97% of your FTP. Sweet Spot is a time efficient way to increase your CTL. The intensity of these rides is not so high that you need to significantly invest in your recovery however we have also included some stretching and yoga workouts that you can utilize as part of your recovery protocol. The more you can invest in your Recovery the better you will feel!

The format of the plan places the hardest rides at the start of the week and the longest rides at the weekend.

The plan starts on a Monday and with a Day Off!

The Ramp Test uses the test built into Zwift

Every Monday has a Good Habit post...do you have to follow them, no, they are just something for you to consider!

We have included the option to join a Herd ride and use your new found fitness to stretch your legs. If you are unable to find a Herd ride that meets the criteria review the Zwift Calendar and see if you can find one.

REST DAYS!
Rest days are exactly that, adding additional rides (or worse races) on these days will only add to your fatigue and not give your body enough time to recover between the workouts.

If you have any questions don't be afraid to ask.

Finally if you have any interest in 1:1 coaching please drop me a line at rule71coaching@gmail.com

So with all that said...onwards!

REMINDER:
We’re not Doctors, nor do we play on TV or Facebook. If you experience any issues that concern you, please stop riding and consult a medical specialist…we mean a real Doctor not Google!!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:19 hrs 3:30 hrs
0:14 hrs 0:15 hrs
—— ——
0:08 hrs 0:12 hrs
Workouts Per Week Weekly Average Longest Workout
6:19 hrs 3:30 hrs
0:14 hrs 0:15 hrs
—— ——
0:08 hrs 0:12 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Stuart Barrington

Rule 71 Coaching

Rule 71 Coaching's mission is to make you a stronger and faster cyclist. I provide custom training plans and coaching services designed to allow you to meet your goals. Training can be complex. My proven approach will help ensure that you get the results you deserve! My philosophy is simple, Train Properly.

I offer Training Plans and Coaching Services. Each plan contains structured rides that can be ridden indoors using Zwift or outdoors with a compatible head unit; Garmin, Wahoo etc.

Sample Day 1

0:19:56
30TSS
Ramp Test (use the Zwift Ramp Test)

Use the Zwift Ramp Test!

The Ramp Test will determine your FTP.
https://www.trainingpeaks.com/blog/what-is-threshold-power

Once we have determined this number we have a baseline from which to start improving.

Once you have completed the Test use the attached Spreadsheet to generate your Training Zones.

Once you have created your zones, update Training Peaks (and any other devices or Platforms you use) with your new FTP!

Sample Day 1

0:30:00
14.3TSS
Recovery Ride 30 Minutes - post FTP Test

WU 9 minute Ramp
MS Varying duration and intensities from 50-60% FTP
CD 6 minute cool down

Easy spin to flush out the legs

Sample Day 2

1:05:00
62.7TSS
Sweet Spot 2 x 3 x 4 Minutes

WU 12 minute ramp
MS 2 x 3 x 4 minutes w/ 2 minute RI between intervals and 5 minutes RI between sets
CD 7 minutes

Sample Day 3

1:00:00
42.7TSS
Endurance 60 Minutes (IF 0.65)

WU 12 minute ramp
MS Varying duration (11-14 minutes) and intensities (65-72% FTP)
CD 10 minute cool down

Z2 Endurance, this is your all day pace

Sample Day 5

2:00:00
100TSS
Group Ride Day!

Target for today is 100 TSS that will get you a "Nice" from Mr Judgy!

The goal here is to accumulate 30-40 minutes in Sweet Spot and the rest in Z2/Endurance

Remember SS is 83-97% of your FTP. Use the spreadsheet attached to work out how many Watts that is and put that on a Post It note near your screen. Some time you will be over and sometimes you will be under.

Sample Day 5

0:15:00
Yoga; Balance

Don't over do it! Listen to your body!

https://www.youtube.com/watch?v=Fk6sKIHXVt8&t=22s

Sample Day 6

1:00:00
42.7TSS
Endurance 60 Minutes (IF 0.65)

WU 12 minute ramp
MS Varying duration (11-14 minutes) and intensities (65-72% FTP)
CD 10 minute cool down

Z2 Endurance, this is your all day pace

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