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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: 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.

2 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.

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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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