6 Week Sweet Spot Build *Latest Workout Builder: Power Ranges, Part 1 (6-9 hrs/wk)
Simon KesslerAll plans by this Coach
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“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.
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:21 hrs||2:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||7:21 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter