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18 Weeks of Sweet Spot

Designed By Coach FasCat

This plan includes 18-weeks of Sweet Spot training to build your base and increase your power. We combined Sweet Spot parts 1,2, and 3 then adjusted the periodization for your all-in-one plan!

With the purchase of a FasCat Training Plan, you’ll get:

  • Coaching Support in the FasCat Athlete’s Private Forum
  • FREE TrainingPeaks Account (30 Days Premium)
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App for the Forum and TrainingPeaks (iOS and Droid)
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more
Sample Workout Gallery:


18 weeks of Sweet Spot riding to build your CTL and increase your aerobic fitness. We combined Sweet Spot parts 1,2, and 3 then adjusted the periodization for your all-in-one plan for the base training plan!

You’ll start with a Field Test will set your training zones, especially sweet spot! A second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 – 20%!  You’ll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan that has the all important Sweet Spot Training Zone!

As the week’s progress, so will your time in Sweet Spot. Recovery weeks allow your body to soak up all the training so you can go to the next build even stronger. The last few weeks you’ll put the finishing touches on your ‘base’ and transition over to ‘race’ with this plan by bridging the gap between the two with Criss Cross Intervals and Over Unders.

Additionally, this sweet spot training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you on how to sweet spot in the group ride). There are also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

This plan is perfect for the cyclist to begin in the mid-winter (like January-February in the Northern Hemisphere) to prepare for the Spring/Summer season.

Questions about this training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.

33 reviews for 18 Weeks of Sweet Spot

  1. Garett

    I’ve only started the second rest week of the Intermediate program but I’m already noticing improvements. I’ve been hitting 60 and 90 minute power records on Training Peaks after each long ride for the past few weeks as I’ve greatly improved my ability to hold sweet spot efforts for longer duration. I am super stoked for the ice and snow to melt to get out on the road again.

  2. Fabio

    Completed the whole 18 weeks plan. I found it to be a very comprehensive plan which can be used in its entierty or adapted as needed (I cut the first 3 weeks to match my annual planning).
    The plan drives you through building a very good aerobic base in my opinion, starting with steady state easier effort in the first weeks, progressing gradually and in the last weeks finally prepares you to higher intensities with appropriate criss-cross and over-unders workouts, which introduce your legs to the higher demands of the season. A good variety of workouts is offered (you’ll find yourself repeating the same workout very rarely). I found it really helped me preparing for the season.

  3. Chris Huck

    I can’t say enough good things about how this plan is structured. I am in the final week of the plan and getting ready to start the marathon mountain bike plan with a CTL that is a lot higher than it’s ever been. I can tell how good the plan is by how I felt in my second race of the season last weekend. The first race was a little disappointing, but I chalk that up to the normal needing to “blow the tubes out” that comes with the first race of the year. In my second race, I felt strong the entire race and was pleased with my result. A recent hard group ride saw lots of PRs on a mountain bike trail that is normally fast, but that I haven’t ridden in months. Again, I felt strong the whole time. Looking forward to starting the Marathon plan with a good aerobic engine and I’m looking forward to doing well in my big race for the first half of the year in about a month.

  4. tomastkd

    I bought this plan last year and even though I did not start it at the right time of the year, it helped me a lot for the summer racing season. This year I started it now in the autumn (southern hemisphere) and, being more conscious with the fulfillment of the plan, small advances are felt week by week. I will comment once I have finished it towards the end of winter and I am ready for a specific plan for the spring races.

  5. scottacolvin

    Just finished the 18 Weeks of Sweet Spot plan. Increased my FTP by 7% during the plan. More importantly, I set 20 minute and 10 minute power PBs during my final FTP test. And this was WITHOUT the threshold and VO2 Max work that my previous Winter/Early Spring plans relied on.

    In the past, I have always started to feel a little burned out by the end of May/early June and my training suffered for a while. But thanks to this plan I feel fresh and motivated for the summer. I’m getting ready to start the Road Racing Interval plan so looking for even more gains!

    I am a believer.

  6. tzed250

    Having a training plan (and following it) is the single biggest thing you can do to improve your performance. FasCat’s 18 Weeks of Sweet Spot got me motivated to get on the bike early this spring, and in only a few weeks I could feel myself getting stronger. I have set almost all my Personal Best power numbers during this plan. I’ve already bought my next plan and I know which one I’ll be buying after that!

  7. kayohbee

    Great comprehensive plan including all the extras. Follow the plan…trust the process!

  8. wes.toups

    follow the plan=faster riding

  9. Craig in Chicago

    This 18-week plan provided more than just base training for me – it gradually dialed up effort and gave enough variety over time to keep things interesting (including good rest/adaptation periods). Mental fitness is just as important as physical fitness, right? In contrast to other (non-Fascat) plans I’ve used before, I felt dedicated to this one as it never pushed me entirely over the edge to exhaustion and early-season burnout. I’ve completed the plan (and mixed in some early summer crit racing) and am off to the second half of the year feeling strong and ready to dig into the summer’s mountain adventures and CX in the fall.

  10. RonP

    I was a bit skeptical at first, but this plan helped me to structure my training and to avoid undue fatigue. The results spoke for themselves in my group rides. I am stronger than I’ve ever been! Great Plan!!

  11. kkoss88

    I have used other big name coaching plans in the past and they can’t hold a candle to Coach Frank and the FasCat gang. This plan increase my FTP 15% and that’s after I completed the 32 week Resistance & Sweet Spot plan (also highly recommended!!).

  12. Jonathan Day

    I can’t recommend this plan highly enough. As someone coming back to cycling after 5 years off, this plan was perfect. I was having some anxiety about my training as a time crunched cyclist trying to regain fitness as quickly as possible – knowing I needed to be training, but unsure if I was maximizing the use of my time toward actually getting faster. This plan put my mind at ease. It seamlessly integrates with Training Peaks and then to my Garmin Edge to follow the workouts on my bike. It’s such a relief to not have to plan my rides ahead of time, or design any workouts myself. I just get on the bike, turn on the Garmin, follow the workout, and have peace of mind in knowing that I’m doing good work and making the most of my time. I really can’t overstate how valuable that is. I can stress less about training and get faster with less mental energy expended. I genuinely looked forward to each ride, and the structure kept me motivated. The program helped me to increase my training load gradually, without injury or burnout, to my highest ever CTL. The gains have been amazing. By following a structured plan, I feel as though I have gotten three years worth of getting stronger by just casually riding consistently into 18 weeks of targeted training. The proof? I went from getting dropped 12 miles into a 40 mile road race in April for a 50-something placed finish, to a top 5 at the state road race championship in August. What more could you ask for! I’m looking forward to reusing this plan again as my base training this offseason and really coming into next year flying and ready to “cat up”! Big thanks Frank & Co. for putting togeter such a great plan and delivering it at such a great value. If your thinking about this plan – get it. You;ll be happy you did!

  13. Iain Lea

    Hard but worth it…champions are made in winter!

  14. iain

    Great fun…structure and value! Its all about tenacity and organisation. Most definitely sets you up for a super strong year!

  15. Andrea Smith

    Just superb! Feel stronger than ever!

  16. redarrow.rpc

    So everyone was asking “what are you doing to make such strong gains”. My answer is sticking to the plan! And what plan or plans or those they ask? I start the new season in the middle of November with the 10wk resistance/weight training plan it’s specific to cycling and believe it works! I follow that up with the 18wk sweet spot plan which build an awesome base… I finally follow up with a 7wk race specific plan which happens to be the crit plan. That’s it that’s “my” program and like coach Frank always say’s “Stick To The Plan”…😉

  17. m.osullivan

    Started this programme to avoid he monotony of winter and was looking for something that didn’t just recommend long rides. I am very impressed with this programme and particularly like the slow burn approach in which at the end of each week you feel that little bit stronger. The addition of the yoga and strength ensures you do not neglect these bits which I find hard to motivate myself to complete. I like the fact that my body is getting used to operating at sweet spot which is useful for timetrials.

    I highly recommend this programme and look forward to topping it up with the interval one when the racing starts.

  18. alexkharrod

    As a masters athlete ( 50) with a typical busy professional schedule and family responsibilities I found this plan ot be perfect to help me get in excellent race shape with the time I have available. The Yoga and lower back strength work really help with recovery etc. I can’t recommend these plan enough.

  19. Chris

    I’m training with power for 9 years, using various plans. This one is a complete and efficient. I strongly suggest it for any level! It works!

  20. Kevin Wolff

    Just coming off of this plan as a masters athlete. Initially I thought I’d enough miles in my legs to handle the advanced version. However, quickly realising I’d bitten off more then I could chew I swapped it out for the intermediate which is challenging but achievable. Proof of the pudding, did my first crit race of the season at the weekend and hit my biggest ever power numbers during multiple attacks to create a break. Haven’t done a single interval since August only this sweet spot plan since November. Shortly will be moving onto Crit and Road race intervals to sharpen-the-sword. Chapeau Frank and Team Fascat.

  21. Fred Lintz

    I picked up the Sweet Spot 18 week Intermediate plan mid November of 2018, and was impressed from the start. Ive typically ‘coached myself’ through all my years of racing and when I came across these plans, I was super interested to see what they were all about. Within a day of ordering the plan, It was available to me to download into Training peaks, and immediately after reading through the workouts, I knew I had found something great. The detail that goes into these plans is incredible. Instructions regarding each workout, and goals of the training session are right there each day, with well thought out periodized weekly training with built in ‘regeneration weeks’ and workouts to remind you to stretch and do yoga off the bike. The online Facebook Athlete group is awesome, and the coaches answer questions within hours usually.

    I finished the 18 week plan, and have already purchase the 6-week Road Race interval plan which I will begin this week. Coming out of the winter months of training my CTL has never (ever) been this high. My base is larger than it has ever been, and I am looking forward to breaking some PR’s this year.

    I am hooked on these plans, and will continue to use them for my training. This is TSTWKTW.

    I am almost hesitant to say positive things, because the more people that know about these plans, the harder my races will be!

  22. Stephen Gabrys

    Hey Big Cat!
    After all these years of getting it wrong and making it harder than it needed to be your 18 week Sweet Spot plan made everything come together, I am stronger and mentally more prepared than any other season.

    Thanks for putting all together Frank!


  23. scottsifferman

    Very good sweet spot base training program. Great base training which will raise your FTP in the process.

  24. chrisghunter

    Great Plan. I have always struggled with a plan over the winter months in the cold damp weather. This was just what I needed. I went with the basic plan due to work and family commitments, however it was excellent and had enough in it to increase fitness and power. Coming in on the last 6 weeks of the program and setting myself up well for the plans I have made for the season ahead. Thanks!

  25. Josh

    If you are wondering if you should pick up this plan, DO IT! I was skeptical at first about how effective a plan like this could be over my base phase and I was not disappointed. You can tell a lot of work goes into these plans. Thank you FasCat!

  26. Patrick Morrissey


    This plan is perfect for anyone looking to build, or to re-build, a base that can then be used to train for a specific event. I started this plan in January, and just 12 weeks later, have achieved more than 7.5% increase in FTP (that’s 20 watts for me!) without moving into race specific intervals! I feel great, have enough rest and perhaps most importantly, am still able to satisfy work and family needs well.

    I’m a master’s athlete and have been racing bikes and training for over 35 years now. This plan just works, especially for masters-aged athletes looking to regain some fitness!

    Highly recommend as a base plan to set up the rest of the season!! Thanks Frank and Team!!

  27. trjchang00

    Excellent plan. I regain 30w (15% bump) and is now on par pre-injury. The original plan was to start the plan in November and then concentrate on longer rides in preparation for my first double century in mid-May. It got derailed when I was struck from the back by a car in October and didn’t start the plan until last week of December. I had to wimp out and modify the last two week of the plan to get longer rides in. Even abridged, it was more than enough in it to increase fitness and power. Thank you FasCat!

    Three more weeks until the big ride! Hope I finish.

  28. Dan

    WOW! Much better than expected.
    When I got this plan I had some hopes, well at least a dream, of getting some of my previous “Fastness” back… Following my recovery from a multiple fractures, & dislocation and all around take you out of commission bike accident, I had been working on regaining fitness for over a Year.
    Riding 4 days per week and about 7-9 hrs.
    Well, when I got started on the 18Wk SS plan, but I needed to learn what #FTfP really means. I thought I could move workouts anywhere in the week and that would work, as long as I did the workout…. NOT.
    They are in the order they are for a reason. 🙂
    The first 6 weeks I was learning, and didn’t see any real gains, just lots of fatigue and frustration when I could not #FTfp because I had switched the order of the workouts.. Lesson learned.. the next 12 weeks I have #FTfPed, and I got a great bump in FTP, (8%) and now I am beating my strava times from 2 years prior and feeling better on the bike than I have in years!
    Thank you Frank and FasCat Coaching. You Rock!!!
    If you can #FTfP you will get faster!
    Just started the Hill climb intervals to take it to the next level! Looking to continue the improvements.

  29. Aaron Amar

    I used this plan as a come back from a significant injury. My fitness was fairly low and I needed to take a practical approach to regaining my fitness and strength. This plan was perfect. I as well was able to manage hectic life within all of it. By the end my FTP went up about 6% and my endurance and ability to hang on to group rides went up dramatically. I’m looking forward to the next plan and the next….and the next…..

  30. ijgoodwin

    I used the first 8 weeks of this plan as a summer ‘re-base’ leading up to my cyclocross training. It was easy to follow and gave solid progression, leading to a great increase in fitness. I will definitely be following the entire plan during the off-season.

  31. rob

    This was a great long-term plan that helped me focus throughout the entire road season. I’m now at a point to finish out the season strong and migrate to my next plan, 6 weeks to cross. Thanks Frank and team

  32. rabaattila88


  33. Andy

    Wasn’t sure where to leave this review, so many choices since Frank and team give so much great advice. Started with the off season weights, moved into 18 weeks of sweet spot, and just started the 6 weeks until cross plan. Today was a 20 minute test, on a Saturday with 1 minuters later in the day, those hurt, in a good way. I have used this plan 2 years in a row, this year I didn’t have a big MTB race to peak for which meant I could #FTFP to the max (well 92% FTFP), 1 year as a vegan (definitely #WinningInTheKitchen), and I got a 2% FTP bump without feeling completely on my game. HR also went down, hadn’t tested since the spring. I’m up 2% over spring and almost 4% up over this time last year. Thanks Frank and Team!

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Plan Type

Basic (4-8 hours/week), Intermediate (8-12 hours/week), Advanced (12-16+ hours/week)


18 Weeks

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