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16 Weeks of Sweet Spot, New for 2022💥: Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

FasCat Coaching

All plans by this Coach

Length

17 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

16 weeks of Sweet Spot riding to build your CTL and increase your aerobic fitness. We’ve combined the best workouts from Sweet Spot Parts 1,2, 3 AND FOUR for your all-in-one base training plan!

This is our Intermediate Level Plan on 8 - 12 hours of training per week. You’ll start with a Field Test will set your training zones, especially sweet spot! A second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 – 20%! You’ll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan that has the all important Sweet Spot Training Zone!

As the weeks progress, so will your time in Sweet Spot. Recovery weeks allow your body to soak up all the training so you can go into the next build even stronger. The last few weeks you’ll put the finishing touches on your ‘base’ and transition over to ‘race’ with this plan by bridging the gap between the two with Criss Cross Intervals and Over Unders.

Additionally, this sweet spot training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you on how to sweet spot in the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Who’s it for: Masters Aged Athletes, athletes who have been riding/training for 1+ year
How many hours: 8 - 12 hours per week
Average Weekly Hours = 10.4
Example Workout: Sweet Spot 3 x 8 min on 4 min OFF; 1.5 hour totals
Expected CTL: 0 > 83
Ramp Rate of = 5.18


Questions about our training plan(s)? https://fascatcoaching.com/collections/training-plans

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:02:00 05:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:02:00 05:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.


  • 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.

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