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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!!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:19 hrs 3:30 hrs
Other x3
0:14 hrs 0:15 hrs
Day Off x2
—— ——
Strength x1
0:08 hrs 0:12 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:19 hrs 3:30 hrs
Other
0:14 hrs 0:15 hrs
Day Off
—— ——
Strength
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.

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