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

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate masters power based tss based base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

“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 simonsayscycling.com or email Simon at: simon@simonsayscycling.com


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: simonsayscycling.com


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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:21

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 http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:26:00
79.4TSS
Tempo

Tempo intervals to build muscular endurance.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 2

1:05:00
56.8TSS
Big Gear

Big gear interval to develop muscular strength endurance.

The big gear interval is best performed on a route with no stops and on a relatively flat terrain or indoor trainer. Stop or increase the cadence, if you have any knee or other unusual pain.

Switch up your body position regularly during the big gear so that you ride holding in the drops, on the brake hoods, and on the top of the bars.

After big gear spin at a high cadence and include some max cadence spin-ups at a moderate intensity. Focus on staying very relaxed and avoid bouncing in the saddle.

Sample Day 3

1:01:00
56.9TSS
Tempo High Cadence drills

Tempo intervals with high cadence riding.

The goal is to stay smooth during the high cadence portion of the tempo interval. You can do these on a steady climb. flat road or indoor trainer.

Sample Day 5

2:00:00
67.3TSS
Endurance

Endurance ride mostly in Zone 1-2. The ride intensity should feel neither easy or hard with fatigue slowly increasing over time. This is a good ride to do in the morning in a fasted state with just water. Bring extra food with you in case your energy drops.

Sample Day 6

1:20:00
86.6TSS
Tempo Ride

Long tempo ride at your preferred cadence. This ride will become gradually more fatiguing over time. If you ride on a hillier route you may be over the zone on hills and below on downhills. Aim to average in the tempo range.

Fueling for a long tempo ride is important. You'll be burning both fat and some carbs. A pre ride meal with both is a good idea as well as some back-up nutrition in your pocket.

Sample Day 8

1:36:00
91.4TSS
Tempo

Tempo intervals to build muscular endurance.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 9

1:16:00
67.7TSS
Big Gear

Big gear interval to develop muscular strength endurance.

The big gear interval is best performed on a route with no stops and on a relatively flat terrain or indoor trainer. Stop or increase the cadence, if you have any knee or other unusual pain.

Switch up your body position regularly during the big gear so that you ride holding in the drops, on the brake hoods, and on the top of the bars.

After big gear spin at a high cadence and include some max cadence spin-ups at a moderate intensity. Focus on staying very relaxed and avoid bouncing in the saddle.

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

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