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Sweet Spot Part 1

Designed By Coach Frank

With this plan, you can “sweet spot up the whazoo” and raise your threshold power output! This periodized plan will have you progressing your riding time to increase your Chronic Training Load (CTL) 40-60%. 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%!

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

  • Coaching Support in the FasCat Athlete 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:


With this plan, you can “sweet spot up the whazoo” and raise your threshold power output! This periodized plan will have you progressing your riding time to increase your Chronic Training Load (CTL) 40-60%. 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!

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 how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about the Six Weeks to the Sweet Spot or using 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.

22 reviews for Sweet Spot Part 1

  1. Doug

    While the plan starts out seemingly on the light side, it very quickly ratchets up and then the logic to the intensity growth over course of the plan becomes clear. I found the plan very well paced, and as I progressed through it I could see concrete results.

  2. Matt Nelson

    Biggest factor of having the plan was consistency for me and having “permission” to back or on days vs. ride hard all the time. Learning to throttle back just under threshold but maintain for long periods is building my fitness fast and smart.

  3. CD

    This was a great plan! It was challenging, but brought great results (FTP increased 10% in 6 weeks) and worked well with my schedule. Would recommend highly!

  4. Emil Gercke

    I really enjoyed this plan. Very clear and easy to follow workouts that make a lot of sense. Answers to questions are readily available on Facebook Groups. This plan also allows you to alter as you see fit, adding more work or changing workout schedules to suit your needs. I really look forward to starting the next plan!

  5. Wayne Barlow

    This was my first time using sweetspot during training. I’ve always done higher intensity, higher in Zone 4 work before this and would have trouble recovering after those workouts. These have great in that I’m seeing a higher CTL after the 6 weeks since I’m able to put more total work on the bike while still recovering day to day. Saw a 7% increase in my FTP field test after the 6 weeks and can’t wait to tackle another training block!

  6. Andrew

    This plan has been really beneficial for my training. On my last sweet spot group ride, I felt as if I barely had to pedal and everybody that I was riding with was struggling a bit. Following the training plan, mid-week seems to be the most crucial days. It’s really important to understand your training zones and how to stay in them. Especially on the days when it’s a zone 2 ride. I highly recommend this plan to everybody who is looking to get stronger on the bike.

  7. Michael Larson

    From the beginning of the plan to the end it will really help increase your threshold. Itll really help you have that solid platform to help gear up for race season

  8. Todd Lafleur

    Great plan and it will challenge you. I used the Kicker trainer which make you accountable. Moving on to the next phase of Sweet Spot.

  9. thomas.panton

    The plan helped me stay focused and motivated. I can absolutely feel the difference from when I started. I will be continuing on to the next training plan for sure!

  10. Steve

    This plan was easy to follow, and by following it I doubled my CTL!

  11. Murphy Davis

    Just like everyone else has been saying, the plan ramps CTL in a really manageable way, and the intensity is manageable and makes the volume possible. I saw a 6.5% increase in FTP over 6 weeks, and I feel both fitter and actually fresher than usual now before the start of racing. I will definitely be doing at least another sweet spot plan or two before my ultimate goal of CX season, where I’ve always been able to lay down sprints and hard laps but fade out by the late game.

  12. John Haley

    I started SS part one intermediate after being off the bike for a few years. It was difficult. However, I stuck exactly to the plan and suffered through. By midway through I was super stoked to feel my fitness begin to build, and when I completed the plan I was able to raise my FTP by 48 Watts! I couldn’t ask for a better way to train. Now on to Part 2!

  13. julianduqueh

    Very recommended for a person starting on cycling, even if the 12’s or 9’s sweets (as i’d like to call them) may seem long, they’re pretty sustainable for a person with a little experience, so, if you have some serious miles in your legs, do it, but choose advanced. As usual, Frank and the guys deliver a great product.

  14. Daniele Basile

    Good basic plan to start with after Autumn break. Nice implemented in TrainingPeaks and in my case easily adjustable, according to my time availability during the week.

  15. ddsigman

    Buying this plan is the best thing I have done for myself in a while. As I try to rebuild my body after a long-term illness, I needed the structure and motivational incentive to keep pushing ahead. The compatibility with Training Peaks and all the extras are a great bonus.

  16. Jordan Spoon

    I purchased this plan to try and bump up my sweet spot before a gravel race. After looking at it I knew it would work and did it ever. I had a 12% FTP increase in just 6 weeks. I did personally add in some zone 2 volume to help with a little extra volume during the 6 weeks. All in all….this plan works! Buy it!!

    • Frank

      Congrats Jordan! 12% with part 1, just think what that improvement will be like from part 2 & 3!

  17. Mike M

    So, wrapped up SS1 yesterday with field test. Picked up 5% FTP gain for the 6 weeks, but feel stronger all around in group and hard rides. Was mostly compliant with FtFP, missing only 3 of the workouts due to travel and life. Have shed 15# over past 5 months from mostly adhering to #winninginthekitchen format. At 56 years young, am within 8% of my FTP from 15 years ago when I used a coach for about 2 years. Kicking off SS2 this afternoon and looking forward to even more gains.

  18. Nick

    After a late fall and early winter riding “hard-ish”, this plan is a great way to start getting serious without having to think too much about it- follow the plan, baby! It’s great to have the ability to shuffle workouts around on Training Peaks in order to accommodate one’s own schedule. Hours/Intensity ramp up in a manageable way. 5 weeks into the 6 week plan, I’m feeling the sort of fitness I only had roughly 10 years ago, in my early 20’s and joyfully underemployed. Looking forward to tackling the season with a now solid base under my belt.

  19. Peter Wilson

    I’ve always been a time-crunched cyclist and racer and previously focused on hard Vo2 intervals etc to improve fitness prior to XC MTB competition. So I’ll happily admit I was sceptical that what seemed like relatively manageable sweet spot efforts would really make a difference. I went for sweet spot part 1 and raised my CTL from 31 to 60 and bumped my FTP from 250 to 273. More importantly, I feel great on the bike, my heart-rate is lower for the same power and spikes less and recovers faster after efforts – and this is without any real threshold work yet. The plan integrated easily with training peaks and the FASCAT podcasts and and training tips provided ample information on how to adjust workouts and schedules around ‘life’. I’m about to embark on the Hill Climbing intervals to really sharpen the blade for my first event in May, a 115 mile road event with 14k climbing. I’m confident i’ll be going in to it well prepared.

  20. Steve Hamilton

    My first training plan, and just completed Beginner SS Part1. I followed the plan almost perfectly and increased FTP 7%. Ready to start SS Part2. The plan is doable for a busy Dad balancing work/life, includes daily emails of the workouts, and integrates into Training Peaks great. I highly recommend this plan if you want to increase performance.

  21. Julie Herbstrith

    I never thought I’d enjoy having someone tell me what to do, let alone pay for it. I just finished SS Part 1 and am ready for the next step. As a person who works two jobs and does not have podium dreams or desires, but just wants the ability to go out and enjoy the ride, I wasn’t sure I could or would fit in enough training time to see improvements. I was wrong! I followed the plan and I feel like it maximized my workout time.

  22. Iain Lea


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6 Weeks

Plan Type

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

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