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Six Weeks to Sweet Spot Part 3 - Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

7 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.

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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

Sweet Spot Training Plan, Part 3 for athletes who are racing within 4 weeks but still need to build base/ride more/raise CTL/increase threshold power. This plan may be started if you’ve been riding some but need to ride more. Or if you’ve completed either or both of the sweet spot training plans 1 and/or 2, you are primed and ready to tackle our sweet spot part 3 training plan.

Put the finishing touches on your ‘base’ and transition over to ‘race’ with this plan by bridging the gap between the two with Criss Cross Intervals and Over Unders.

Choose between a basic, intermediate or advanced plan depending on how much time you have to train and your age/ability level. Continue to build your fitness with our third Sweet Spot build and simultaneously do a little bit of intensity to prepare for your first races of the season.

If you haven’t tested your FTP lately, you’ll start this plan with a 20 minute Field Test to set your wattage and heart rate training zones including Sweet Spot using the included FasCat Wattage and Heart Rate Zones Sheet! Then you’ll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!

Plus, we’ve included all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility too



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
8:51 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:51 hrs 4:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

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