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Sweet Spot FTP Booster: 4 Week Power Based Plan - Beginner/Intermediate

Includes Structured Workouts

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


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Author

Kent Woermann

All plans by this Coach
No Ratings

Length

4 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

Sweet Spot FTP Booster: 4 Week Power Based Plan - Beginner/Intermediate
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This plan is built for a beginner/intermediate level athletes that want to build their FTP and general aerobic conditioning.

This plan will gradually increase the volume of time spent at sweet-spot and overall riding volume through the first 3 weeks! The final week includes a short taper that will lead into a 20-minute power test. If you've been consistent with nailing the workouts and staying on top of your nutrition, hydration, sleep, and general recovery - you can expect to see some solid improvements in your 20-minute power (and thus your estimated FTP).

Prerequisites:
• An accurately set FTP - If you're unsure of your current FTP I recommend spending a week going through our free "Test Week: Power Profile" plan before beginning this plan.

Recommendations:
• Plan to eat or drink a post-workout meal with 15-25g/protein and 60-100g/carbohydrate (1:4 ratio) after every training ride.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:01 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:01 hrs 3:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kent Woermann

Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance

Sample Day 1

1:30:00
84.3TSS
Sweet-Spot: (3) x 10'

Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.

Main Set:
(3) x 10' @ 87-93% FTP w/ 5' recovery
--> Flat to rolling terrain with minimal stopping is ideal for sweet-spot style intervals. Make sure you're pedaling at all times, both uphill and downhill. Try to keep your power consistent within the 87-93% of FTP power range. Spin very easy between intervals.

Cool-down:
10-30 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.

Sample Day 2

1:15:00
61.3TSS
Aerobic Endurance

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
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It's been a hard week of intervals, and you're legs/mind might be a little. Keep today simple and just ride for the goal duration (60-90 minutes) and have some fun. If you want to ride another bike, such as your gravel or MTB this would be a great day to do it. Don't be afraid to include a few hard efforts today either if you're legs are feeling good, just make sure it doesn't turn into another interval day!

Sample Day 3

1:27:00
81.6TSS
Sweet-Spot: (3) x 8' Over/Unders

Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.

Main Set:
(3) x 8' @ Over/Unders w/4' recovery
--> This is a great workout for the trainer, but it can easily be completed outside if you have a good stretch of flat/rolling road. Keep power over 100% of FTP for the 'OVER', and don't let your power drop below 87% of FTP or the 'UNDER. Spin very easy for 4 minutes between sets.

Cool-down:
10-30 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.

Sample Day 4

1:00:00
25TSS
Active Recovery

Ride for 45-60 minutes at in Zone 1 HR/Power (very easy pace).

Sample Day 5

1:50:00
97.3TSS
Sweet-Spot: (2) x 15'

Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.

Main Set:
(2) x 15' @ 87-93% FTP w/ 5' recovery
--> Flat to rolling terrain with minimal stopping is ideal for sweet-spot style intervals. Make sure you're pedaling at all times, both uphill and downhill. Try to keep your power consistent within the 87-93% of FTP power range. Spin very easy between intervals.

Cool-down:
30 minutes @ 65-70% FTP. Finish with 5 minutes easy spinning.

Sample Day 6

2:00:00
98TSS
Aerobic Endurance

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.

Sample Day 8

1:30:00
84.2TSS
Sweet-Spot: (2) x 12' Over/Unders

Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.

Main Set:
(2) x 12' @ Over/Unders w/6' recovery
--> This is a great workout for the trainer, but it can easily be completed outside if you have a good stretch of flat/rolling road. Keep power over 100% of FTP for the 'OVER', and don't let your power drop below 87% of FTP or the 'UNDER. Spin very easy for 4 minutes between sets.

Cool-down:
10-30 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.

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