Six Weeks to Sweet Spot Part 2 - Intermediate
Frank Overton of FasCat CoachingAll plans by this Coach
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Six Weeks to Sweet Spot Training Plan Part 2 for continued advanced aerobic endurance training.
Build your fitness bank account even bigger with our second build of Sweet Spot and advanced aerobic training! Continue to work on increasing your threshold with 1 - 1.5 hours of training during the week and 2 - 3 hours on the weekends. That's 8 - 12 hours of riding per week with 2 over-reach weeks of 9 and 10 hours to boost your Chronic Training Load 40-60%. If you haven't tested your FTP lately, you'll start this plan with a 20 minute Field Test to set your wattage and heart rate training zones including Sweet Spot using the included FasCat Wattage and Heart Rate Zones Sheet! Then you'll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!
Plus, we've included 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 too.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:42 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||8:42 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter