CYCLE - Sweet Spot Base Medium Volume

Average Weekly Training Hours 06:14
Training Load By Week
Average Weekly Training Hours 06:14
Training Load By Week

The Sweet-Spot block is very efficient form of base training. You’ll train in the Sweet-Spot, Threshold and VO2max power zones for a blend of interval training that makes you stronger, faster.

All workouts are ready for garmin Devices.

If you have any questions or if you would like to contract the IronMan Coach service, don't hesitate to make a contact: VALUBIKES@GMAIL.COM

Sample Day 2
0:27:00
44.59TSS
Ramp Test

Sample Day 3
1:00:00
39TSS
ENDURANCE

60 minutes of aerobic Endurance riding where you'll spend 30 continuous minutes between 65-75% FTP.

Sample Day 4
1:07:20
76.3TSS
SweetSpot

4x8-minute intervals between 88-94% FTP with 5-second high-power tags between 150-180% FTP.

Sample Day 6
1:30:00
112.7TSS
Threshold

5x10-minute intervals between 96-99% FTP with 5-minute recoveries between intervals.

Sample Day 7
1:30:00
104.6TSS
SWEET SPOT

5x12-minute efforts spent in the Sweet Spot, 88-94% FTP, with brief, 3-minute recoveries between efforts.. Shoot for a cadence in the 85-95rpm range, but feel free to venture outside of this range if your target events rely on quicker or slower spins.

Sample Day 9
0:59:00
78TSS
VO2Max

6x3-minute VO2max intervals done in 2 sets of 3 intervals where they quickly ramp up to a very high but sustainable and repeatable intensity between 110-120% FTP.


Recoveries between the intervals are 3 minutes long and the active break between sets lasts 8 minutes.

Sample Day 10
1:00:00
39TSS
ENDURANCE

60 minutes of aerobic Endurance riding where you'll spend 30 continuous minutes between 65-75% FTP.

Italo valu - IRONMAN CERTIFIED COACH
|
Valu Tri

I have had a innate passion for fitness and endurance sports all my life and now I use this to motivate athletes to be their very best. I am a Certified Ironman Coach and a Certified Coach from the Brazilian Triathlon Confederation. I have experience coaching athletes in a broad spectrum of levels and distances from a 5K road race to a full Ironman triathlon.
Contact: valubikes@gmail.com
Follow us on instagram: www.instagram.com/valu_tri/
@valu_tri
http://www.valutri.com/