Sweat Spot Threshold Boost
Author
Tyler Clark
All plans by this CoachLength
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 |
Sample Day 1
Sample Day 2
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 can
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
Keep this ride primarily zone.2
Sample Day 4
Warm up for 30mins at zone 2
3 x 7mins 90-95% of threshold w/ 3mins rest
Spin out for rest
Sample Day 5
Sample Day 6
Warm up for 30mins at zone 2
3 x 10min 90 - 95% of threshold w/ 5min rest
Spin out for rest
Sample Day 7
Keep this ride primarily zone.2