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Sweet Spot Part 2 for the Triathlete - Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nadia Sullivan of FasCat Coaching

All plans by this Coach
No Ratings

Length

7 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.

Still have questions about this plan?
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

Six more weeks of Sweet Spot training to increase your base fitness

This Sweet Spot Part 2 for Triathletes further builds your CTL after Sweet Spot Part 1. Continue getting your body ready for race day and quantify your improvement with threshold testing! You’ll start this plan with a 20 minute Field Test to set your wattage and heart rate training zones on the bike using the included FasCat Wattage and Heart Rate Zones Sheet! Then you’ll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!

Weekday workouts are kept shorter so you can fit them into your busy schedule and can be done on the bike trainer or treadmill when being outside isn’t an option. Weekends include longer runs and rides with "freestyle" Sweet Spot so you can ride with friends while still building your fitness. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT or Fenix 5 or smart trainer so you know you’re hitting all the right targets!

This plan includes a choose-your-own swim workout plan with 3 different levels of swim workouts each day that you’re at the pool. Pick the workout level that best matches your ability and delete the other 2. OR, if you have the time, add one of the other level swim workouts to the weekend for more time in the water!

Also included are all those extra details that make for a strong and resilient athlete like Yoga, Foundation exercises, and activation work to keep your hips mobile and healthy. Links to videos help ensure you’re doing the movements correctly.

Basic plan is for athletes with 7-11 hours per week to train.
Intermediate plan is for athletes with 10-14 hours per week to train.
Advanced plan is for athletes with 14+ hours per week to train.

Questions about this training plan? Email: help@fascatcoaching.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x5
0:25 hrs 1:00 hrs
Bike x3
4:55 hrs 3:30 hrs
Run x3
2:29 hrs 2:00 hrs
Strength x2
0:08 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
0:25 hrs 1:00 hrs
Bike
4:55 hrs 3:30 hrs
Run
2:29 hrs 2:00 hrs
Strength
0:08 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

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