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Base - Sweet Spot Builders - Intermediate [2019]

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Joseph Maloney

All plans by this Coach
No Ratings

Length

8 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

This plan will walk you through an 8 week progression of Sweet Spot Intervals (SSI). Sweet Spot Intervals are a keystone of early and mid season training. They are an excellent way to build your early season fitness and maintain that fitness into the mid season as well as provide a check-in for how things are going. This plan is best suited for riders who have 4-8 weeks of riding already under their belt and are ready to start with structured workouts to prepare for early season racing or build into the mid season to prepare for intensity.

The plan progresses in 2 week segments at each duration. The first week will challenge you to complete the duration and power targets and the second week will give you a chance to master the effort before moving on to the next increase in duration. It is important that you complete the efforts within the ranges before moving on to the next level of workout.

What does it mean to complete duration and power target? The aim is to sustain an average power within the workout range for given duration, the number of times. The best way to do this is to setup your cycling computer to show you the current intervals average power and use that to help you maintain your effort within the range.

Week 1-2: 3x7 minutes
Week 3-4: 2x10 minutes
Week 5-6: 2x15 minutes
Week 7-8: 2x20 minutes

These workouts are supplemented with tempo and endurance workouts to continue to build your base while supporting your threshold growth.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:38 hrs 2:40 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:38 hrs 2:40 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Joseph H Maloney

JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.

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