The Training Plans That Invented Sweet Spot
Frank Overton coined the term sweet spot training in 2005. These are his plans: the original base building progression that has helped thousands of cyclists raise their FTP by 5 to 20%, build the durability to ride strong for hours, and get up on the podium.
The Sweet Spot Base Progression
This is the classic FasCat off season: four plans that take you from your first sweet spot intervals to fresh, fast, and race ready. Start with Part 1 and follow the progression, or get all four parts combined in 16 Weeks of Sweet Spot.
Sweet Spot Part 1Build Your Base
Where every off season begins. Establish your FTP, learn your sweet spot zone, and lay the first block of aerobic base.
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Sweet Spot Part 2Boost Your Base
Progress the workload: longer intervals, bigger weekend rides, and steadily rising fitness week over week.
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Sweet Spot Part 3Base to Race
Convert your base into race speed with sweet spot bursts, tempo, and the first race specific intensity of the season.
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Sweet Spot Part 4Fresh and Fast
Sweet spot meets polarized: easy days easy, hard days very hard, so you arrive at your first races fresh and fast.
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16 Weeks of Sweet SpotParts 1 to 4, Combined
The whole progression in one plan: all four parts, sixteen weeks of progressive base building for your biggest FTP gains.
See the plan →Big Base Blocks
Prefer one continuous build? These plans package the whole base season, with a 10 week dedicated weight lifting for cycling phase.
30 Week Weights + Sweet Spot Base
The complete off season: resistance training and sweet spot, periodized together from fall through spring.
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Sweet Spot + Resistance Training
Build strength and aerobic base at the same time, the FasCat way: lift heavy, ride sweet spot, get durable.
See the plan →Event Specific Sweet Spot
The same method, aimed at your goal event. And these three are just the start: every FasCat event specific plan, from gravel to stage racing, is built on the sweet spot methodology. Browse all training plans.
Sweet Spot Marathon MTB
The plan an Outside magazine writer followed and wrote about. Built for marathon MTB, epic gravel, and long backcountry racing.
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Cyclocross Summer Sweet Spot
Build your aerobic engine over the summer so you can fly through the barriers when September comes.
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Sweet Spot Triathlon Training
Sweet spot for the bike leg: more watts per training hour, so you get off the bike fresher and run faster.
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Outside magazine put these plans to the test
An Outside magazine writer interviewed Frank about sweet spot training, then followed a Sweet Spot Marathon MTB plan Frank designed for him in 2017. His conclusion was simple: it worked. Read his story, then read what FasCat athletes say about theirs.
Read the Outside StoryYou Will Just Feel Faster
Pick your sweet spot plan, follow it in CoachCat, and watch your FTP climb. First week free, and our 6 week improvement guarantee has your back. All you have to do is work hard, ride fast, have fun and as always, FtFP.
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