Browse More Plans

Sweat Spot Threshold Boost

Author

Tyler Clark

All plans by this Coach
No Ratings

Length

3 Weeks

Plan Specs

cycling intermediate masters weightloss time goal multi day power based

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.

Still have questions about this plan?

Plan Description

This intense three week plan will help boost your function threshold power. The plan starts with a typical FTP test that will determine the pace you will ride the following intervals. After that we increase the length of intervals until a total of 60mins of sweat spot on the last day.

I highly recommend taking a week of reduced hours before and after this plan for greatest results and to prevent over reaching.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
11:40 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
11:40 hrs 2:30 hrs

Tyler Clark

Evolve Training Co Head Cycling Coach

I am a U23 Mountain and Cyclocross racer currently racing for Homestead Racing and Brevard College. My training philosophy involves using a combination of polarized and sweat spot training to help you become a more well rounded and therefore faster rider. With the use of these training methods, I will be able to help you reach your cycling goals at whichever level you compete.

Sample Day 1

1:00:00
25TSS
1hr Spin

Sample Day 2

1:30:00
96.8TSS
FTP Test

Today will allow us to establish a baseline for the next few weeks.

Warm up:
- 15min spin
- 2 x 5mins race pace effort w/ 5min rest
- 10 min spin before test


Test:
- 20 mins as hard as you canĀ 


After finishing your ride, take 95% of the average power you did for the test and input it for your Threshold in Power Zones.

Sample Day 3

2:00:00
84.5TSS
2hr Endurance

Keep this ride primarily zone.2

Sample Day 4

1:30:00
84.2TSS
4 x 7 min sweat spot

Warm up for 30mins at zone 2

3 x 7mins 90-95% of threshold w/ 3mins rest

Spin out for rest

Sample Day 5

1:00:00
25TSS
1hr Spin

Sample Day 6

1:30:00
87.7TSS
3 x 10min Sweat Spot

Warm up for 30mins at zone 2

3 x 10min 90 - 95% of threshold w/ 5min rest

Spin out for rest

Sample Day 7

2:00:00
84.5TSS
2hr Endurance

Keep this ride primarily zone.2

$9.99 - Buy Now