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Sweet Spot FTP Booster: 4 Week Heart Rate Based Plan - Beginner/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

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 Threshold Booster: 4 Week Heart Rate Based Plan - Beginner/Intermediate
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This plan is built for a beginner/intermediate level athletes that want to build their threshold power 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 relaxed weekend where it's recommend you test yourself on a favorite group ride or course. 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 sustainable speeds.

Prerequisites:
• An accurately set heart rate threshold - If you're unsure of your current heart rate threshold I recommend performing a 30-minute HR threshold test.
--> Details can be found here: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
9:11 hrs 3:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:11 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

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