16 Weeks of Sweet Spot, New for 2024💥: Advanced
16 Weeks of Sweet Spot, New for 2024💥: Advanced
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
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.
This plan is perfect for the cyclist to begin in the off season (like November-February in the Northern Hemisphere) to prepare for the Spring/Summer season.
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Who’s it for: Athletes who are younger, have freedom to ride longer, ability to focus on recovery and have 3+ years of experience.
How many hours 12 - 16 hours per week
Average Weekly Hours 12 hrs 41 minutes
Example Workout: Sweet spot 3 x 15 minutes ON; 7.5 minutes OFF, 2 hours total
Expect CTL of 40 to 108
Ramp Rate of 6.8
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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
|
12:32:00 | 06:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
12:32:00 | 06:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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