Raise the power you can hold in four focused weeks with this tempo and sweet spot plan for riders training 7 to 8 hours a week. Sweet spot blocks, over unders and tempo to threshold ramps build sustainable power and lactate clearance, all supported by aerobic endurance. Every ride is Zwift and indoor trainer compatible, with power targets in percent of FTP so it scales precisely to you.

WHO IT IS FOR. Cyclists who want a stronger, more sustainable engine for climbs, time trials and long efforts. It suits intermediate and competitive riders training 7 to 8 hours a week who want a structured, science backed sweet spot block that lifts the power they can hold for twenty minutes and beyond.

HOW IT PROGRESSES. Week one introduces sweet spot and over unders and sets your FTP with a day one test. Week two builds with 3x12 sweet spot and tempo to threshold ramps. Week three peaks at eight hours with a classic 2x20, threshold over unders and a two and a quarter hour sweet spot long ride. Week four recovers and retests so you can measure your gains.

WHAT MAKES IT DIFFERENT. No two quality sessions repeat, moving through 2x12, 3x12, cascades, over unders, ramps and the classic 2x20 so every session has a distinct design and purpose. Every ride carries a full six part description and a verified academic reference. FTP tests bookend the plan so your progress in sustainable power is measured, not guessed.

WHAT TO EXPECT EACH WEEK. Roughly 7 to 8 hours across six rides, with Monday rest, sweet spot quality on Tuesday and Thursday, endurance support midweek, an easy Friday spin, and a sweet spot long ride on Saturday. Weekly hours run 7 hours in weeks one and two, 8 hours at peak, and a lighter 5 hours 30 recovery week that ends with your FTP retest.