Six Weeks to Sweet Spot - Basic HEART RATE BASED
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Six Weeks to Sweet Spot Training Plan for advanced aerobic endurance training.
In about an hour a day during the week and 1 - 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 4 - 8 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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:47 hrs||2:30 hrs|
|0:12 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:47 hrs||2:30 hrs|
||0:12 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor