Cycling 12 Week Sweet-Spot Base (Intermediate-lvl1)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:57

 


 



Don't dream of winning, train for it!


Designed for the INTERMEDIATE Cyclist, this 12-week structured cycling base plan contains the same workouts I use for my cyclists


What to expect
• A strong base ready to tackle stronger training and more race specific workouts
• Improved FTP Depending on how trained you already are (roughly 15-20 Watts)
• Very good race readiness (following up this plan with a build and peak plan is recommended)


This training plan consists of
1. 5 cycling workouts a week averaging 5-6 hrs weekly.
2. Time efficient sweet-spot workouts that are designed to maximize training stimulus without burning you out or spending hours and hours on the bike.
3. you can race as soon as 1 month by jumping directly to a recovery week (6th,12th)


Prior to using this plan, you should know
• This plan contains an intermediate amount of training stress each week. If you have less than a year of structured training under your belt, I recommend one of the NOVICE plans, they will be sufficiently challenging!


Sample Day 1
0:50:00
61.8TSS
20min FTP Test

How
⬥ Warmup for 20minutes and then perform a 20min maximum steady effort.

⬥ Take the 20min power (shown in workout analysis) that you achieved and multiply it by 0.95. This will be your new FTP that you use for all of the upcoming workouts, so be sure to update your FTP in TrainingPeaks

Extra Notes
⬥ Entire test should be seated
⬥ Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test

Sample Day 1
0:25:00
34.1TSS
Ramp Test (Alternative)

How
⬥ continue to work through each 1 minute step and stop when you can no longer produce the required power.

⬥ Take the best 1min power (shown in workout analysis) that you achieved and multiply it by 0.75. This will be your new FTP that you use for all of the upcoming workouts, so be sure to update your FTP in TrainingPeaks

Extra Notes
⬥ Entire test should be seated
⬥ Stop only when your power fails not by choice but from a complete inability to produce the power(only the last minute is extremely hard)

Sample Day 2
0:30:00
20TSS
Aerobic 30'

Warm-Up
⬥ 3 min gradually increasing cadence and intensity

Main
⬥ 24min Z2

Cool-Down
⬥ 3 min Decreasing power to Z1

Sample Day 3
1:03:00
63.9TSS
B. Sweet-Spot 32' (8'/4')

Warm-Up
⬥ 14min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 4X (8min @Sweet-Spot + 4min Active Recovery)

Cool-Down
⬥ 5min decreasing power to Z1

Sample Day 5
1:17:00
81.78TSS
A. Threshold U/O 27' (2'/1') (9'/8)

Warm-Up
⬥ 20min building intensity & cadence

Main
⬥ 3x9-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP with 8-minute active recoveries between intervals.

Cool-Down
⬥ 14min gradually decreasing power to Z1

Sample Day 6
1:20:00
90.11TSS
D. Sweet-Spot 48' (12'/5')

Warm-Up
⬥ 10min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 4X (12min @Sweet-Spot + 5min Active Recovery)

Cool-Down
⬥ 5min decreasing power to Z1

Sample Day 8
0:53:00
57.54TSS
A. Sweet-Spot 30' (6'/2')

Warm-Up
⬥ 10min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 6X (6min @Sweet-Spot + 2min Active Recovery)

Cool-Down
⬥ 5min decreasing power to Z1

Yousif Alhajery
|
Peak Academy

Why me?
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⬥ ex-club swimmer & self-coached runner and triathlete since 2011 and a successful coach to my athletes as well
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⬥ I believe in quality/time effective training. (I am a very busy Husband/Father, Mechanical Engineer & competitive Triathlete)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⬥ I am an every day reader & fascinated in topics of endurance training & racing.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me on Instagram: www.instagram.com/peak.academy