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

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

Author

Kent Woermann

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling beginner intermediate hr based

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Summary

Includes Structured Workouts

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


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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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:11

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
75TSS
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% THR 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 heart rate consistent within the 87-93% 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
50TSS
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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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
73TSS
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 heart rate around 100% for the 'OVER', and don't let your heart rate drop below 87% for 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 (very easy pace).

Sample Day 5

1:50:00
87.5TSS
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% THR 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 heart rate consistent within the 87-93% range. Spin very easy between intervals.

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

Sample Day 6

2:00:00
80TSS
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% for the 'OVER', and don't let your power drop below 87% for 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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