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6 Week Sweet Spot Build *Latest Workout Builder: Power Ranges, Part 1 (6-9 hrs/wk)

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6 Week Sweet Spot Build *Latest Workout Builder: Power Ranges, Part 1 (6-9 hrs/wk)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Simon Kessler

All plans by this Coach
5 (3)


6 Weeks

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

“Build your engine and make the most of your limited time with Sweet Spot training"

Training plan description: The 6 week Sweet Spot training plan is designed to make the most of your limited time with 4 sessions per week focusing on what is called Sweet Spot. Sweet Spot (also referred to as Sub Threshold and Tempo) is the intensity just below and right up to your Threshold power. Training at this range of intensity has been shown to be highly effective in making big gains in Threshold improvements with less suffering and mental fatigue compared to frequent high-intensity intervals.

This is part 1 of a total of a 2 part Sweet Spot build plan (12 weeks total). The Plan builds with a 2-week training block of increased TSS and hours followed by an easier third week. The first build week starts around 350 TSS/week and builds to around 500 TSS/week by the end of the 6 weeks of training. If you already train around 500 TSS/week you may want to begin with Part 2 (view plan>) of this plan. Before starting the plan you should have a good level of fitness and be accustomed to training 6+ hours/week.

The plan is designed to work indoors and outdoors and is designed with the Workout Builder feature providing personalized power zones for each training session. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 3 months full access to our membership community with Facebook live coaching calls every Wednesday, and additional information on nutrition, race day prep, strength training, warm-up, mental training audios, and more!

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.

Questions: Please visit us on the web at or email Simon at:

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit:

Plan Features & Benefits

3-month full access to our client-only community and education resources

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with personalized power zones calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo device via the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, TrainerRoad, Cyclops and more

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:22:00 02:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
07:22:00 02:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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?
$49.95 - Buy Now