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Six Weeks to Sweet Spot Part 1 - 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

Frank Overton of FasCat Coaching

All plans by this Coach
4.63 (8)

Length

7 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

Six Weeks to Sweet Spot Training Plan for advanced aerobic endurance training.

With 1 - 1.5 hours to train a day during the week and 2 - 3 hours on the weekend you can "sweet spot up the wazoo" and raise your threshold power output! This periodized plan will have you riding 6 - 10 hours per week, increasing your Chronic Training Load (CTL) 40-60%, and you should test for your Functional Threshold Power (FTP) before and after. The first Field Test will set your training zones, especially sweet spot! The 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! BONUS!

Plus, this 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. There's also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:33 hrs 3:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:33 hrs 3:00 hrs
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.

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