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Sweet Spot 8-12hr week 5 week plan wattage

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Christian Williams

All plans by this Coach
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Length

5 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

This plan is written for someone who puts in 8-12hr per week with regularity. It is a wattage based plan

It is built with the assumption that the athlete has been riding regularly, and in particular, has put in a block of time at "base miles." It is the natural progression after base and tempo work.

It is best for those who have a CTL of at least 70.

The long ride of the week comes on the weekend, and it is 3hr during this 5 week plan. It is ok to ride longer in most cases, but you want to make sure you're recovered or have the energy to do the sweet spot work on the other days.

A strength plan is provided and put together in conjunction with the plan. You will need a kettlebell, and the workout takes less than 15 minutes.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
9:51 hrs 3:00 hrs
Strength x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:51 hrs 3:00 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Christian Williams

Williams Racing Academy

~Full-time cycling coach since 1999.
~Served as director for Slipstream Sports (Garmin-Sharp, but now EF-Education First) directing the development team.
~coached riders to over 100 national championship podiums (we've stopped counting) and over 20 gold medals there.
~ I've coached 15 riders to compete at the world championships, including a podium performance there.
~www.WilliamsRacingAcademy.com
~check out our podcast, The Second Echelon
~married over 20 years, 3 kids

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