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.
-
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
-
Questions about our training plan(s)? https://fascatcoaching.com/collections/training-plans
FasCat has over 20 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.