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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!

What you get:

  • FREE TrainingPeaks Account (30 Days Premium)
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App (iOS and Droid)
  • Coaching Support in a Private Facebook Group
  • Foundations Back Strengthening
  • REVO Strength & Conditioning Videos
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads
  • Strength & Conditioning Routines with Video
  • Sweet Spot Advanced Aerobic Training

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.

15 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!

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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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