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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) with your first plan, 20% off thereafter
  • Discount at ExcelSports.com
  • 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.

49 reviews for Sweet Spot Part 1

  1. Tibor

    Hi All! This was my first training plan that I did. During six weeks it was’nt hard or impossible mission. I did’nt belive it if I could improve. But…
    Just finished the FTP test. My Ftp jumped from 254 to 271W in six weeks. It’s very very good for me. I’m happy! Thx!

    • Lacey Rivette, RDN

      Way to FtFP and congrats on the well earned FTP improvement Tibor! 🙌🏼


    I am into week four and enjoy the workouts. The sessions are not really “hard”, but consistently demanding. You cannot daydream. I’m excited to see what my next test will show.

  3. BR

    This program has teeth. I can see in just the 2nd week Im going to see improvements. So will you. Building with consistency has always been a problem for me—no more

  4. James Stevens

    Sweet spot part 1 is a great plan for getting stronger and improving your fitness on the bike. If you can follow the workouts provided in TP you will no doubt be faster. Overall Fascat offers a great value with their plans. My only wish is that the plans were 8 weeks in length to mirror most riders’ 4 week training blocks.

  5. Jason Dewar

    Thanks to working from home, I picked up the intermediate version of SS1 to see if I can handle the additional structured volume. Thanks to this well structured plan, I’m getting so much faster! It always feels challenging but very achievable. I’m sticking with the plan (FTFP-ing) and my CTL is growing faster than ever, my FTP is clearly up, and I feel super capable. Just about to get going on Sweet Spot part 2!

  6. dscottalbert

    When Covid 19 sidetracked my training plans for 6 months after a great 2019 CX season I needed a plan to get me back on the bike. I wrote fascat and was suggested Sweet Spot 1,2 & 3. After finishing 6 weeks of sweet spot 1 from ‘off the couch’ I’m feeling like an athlete again and looking forward to jumping into SS2.
    Plan is easy to follow, training peaks is awesome, yoga glow keeps me loose, TSS and hours perfectly provided just the right amount of fatigue to complete weekly workouts.
    Thank you Fascat!

  7. Zdravko

    I was searching the internet for a proper training plan and possibly a coach and found out about you guys. Currently at SST Vol.1 and i love it! Right size of intensity and planning, already feeling the effects and planing to buy Vol.2 as soon as i finish my first one.

  8. Russell Boehm

    This was my first structured training plan and found this really easy to follow with decent loading throughout the 6 weeks. Also managed to achieve a 14% FTP increase. Highly recommend.

  9. Travis Tiner

    Just finished my first workout plan ever. Fantastic. At 73 years old you would think I would have signed up for some plan in the past. Not so. That’s with some doubt I signed and started the sweet spot six week plan. I have been an athlete all my life through high school college and after. Back in the day as we say we had no real workout plans.What a blast exclamation exclamation although self-motivated and inherently a competitive person sometimes just listen to your body doesn’t get it done. Hands-down your plan is better. So easy to follow except when eagle kicks in and you do more than the plan says. You will pay for it later. So FTFP. Good work boys Very much looking forward to sweet spot two

    • Lacey Rivette, RDN

      What an inspiration you are to all our younger cyclists Travis! We are pumped you saw progress and that our plans helped guide you along the way. We look forward to seeing you continue to progress! 💪🏼

  10. Hunter Jossim

    Amazing plan. Gained 28 watts on my ftp with 8 hours or less of riding a week. Also lost 5 lbs during that time. Would recommend to anyone that wants get stronger with a great plan that’s easy to follow.

  11. James Smith

    Great plan. There’s enough variety in the workouts to keep things interesting and they are difficult enough to make it challenging. Now I’m moving on to Sweet Spot 2!

  12. Brian Enyart

    Loved the plan. Easy to fit in around my (kids’) schedules. Efforts felt hard, but recovery was generally pretty smooth. Looking forward to Part 2!

  13. scott levitt

    Love it. Very effective and efficient.

  14. JG

    I am on week 4 of Sweet spot 1 and I really like it a lot. I am already feeling stronger and being able to keep up with group rides that I wasn’t able to keep up with just 4 weeks ago. It is a really well structured plan with increasing intensity but well balance training with the appropiate combination of high intensity plus endurance rides. I will continue with the other other phases plus sweet spot 4. I have a cycling trip planned in the next couple of months and I am pretty sure I will be well prepared with this plan.

  15. Tim Reinders

    After completing SS part 1 i gained a 10% jump in my FTP!

    The plan was easy to follow and has a nice buildup in load.
    I would definitely recommend this plan for anyone looking to get into structured training.

  16. Bill Ronai

    My first structured training plan was Sweet Spot Part 1. The plan accomplished everything it set out. Not only did I see a 20% improvement in my FTP, but I had fun doing it. I highly recommend this plan.

  17. Michael Gonzales

    I thought the plan was a little to easy for the first 2 weeks but it definitely ramps up quickly to challenge you in the final weeks. This was a great reintroduction to structured workouts after a year off the bike.

  18. Ben Nunan

    The SS1 plan was the first cycling training plan I’ve done. Hadn’t been on a bike for 15 years and did this plan after a few months of just getting back into it. I chose the intermediate plan and it was tough but achievable. My FTP increased 10% during SS1 and now I’m on SS2! I would highly recommend this to anyone.

  19. Steve Utaski

    Learned so much doing this plan. My prior 2 years of training consisted of a few weeks of hard rides followed by burnout, followed by re-building. And repeat.

    SS1 was the perfect way to break that cycle. I’ll be jumping into SS2 just as soon as I finish destroying my end of plan FTP test! Woohoo..

  20. Mike Lockwood

    Love sweet spot 1. Easy to follow and was great to get me back in shape after a brief layoff. Looking forward to next plan

  21. Joshua Becker

    Wow, why didn’t I start a structured training plan years ago. I am hooked now with Frank and his training advice. Ready to transition from Base to Race!

  22. Andrew H

    Excellent program- very easy to follow with plenty of guidance from the coach. Some flexibility there for group rides too (which is really nice).

  23. Andrew H

    I started the plan as a cyclist who had previously been fit but had ended up doing just 1 ride a week and low wattage. Frank’s plan provided excellent structure and a straightforward approach to training. It’s good to remove the guessing around training and just open TP and have everything there. Sweet Spot II coming up!

  24. Chris McKay

    Last week was my last full week of the SS Part 1 Plan. The plan’s structure and content was reasonable and ( at least for me ) did a pretty good job of balancing training stress and recovery throughout the plan. The only negative / suggestion for improvement would be to tidy up the inconsistencies between training stress and the workout descriptions on some of the weekend group rides. This was likely cut & paste error but I was surprised to see this in the plan.

  25. Brett Murno

    First Time following a structured training plan and found it easy to follow and seeing an improvement in my weekend rides. Looking forward to part 2 and 3. #FTFP

  26. Jeff Heitzenrater

    Just finished the Sweet Spot Part 1 training plan. It was easy to follow, progressive from one week to the next and challenging. By the end of the plan, I was riding stronger in our local, Sunday group rides. Now I am going to take an easy riding week and then purchase (and start) the Sweet Spot Part 2 plan. I also really enjoy the podcasts. Thanks guys for helping us all cry in the Dojo so we can smile on the hard group rides and races. Happy New Year … and maybe I will see you in Colorado. Jeff Heitzenrater, Sewanee, TN

  27. Luke

    Love this training plan, I purchased the SS Part 1 Intermediate and it has not dissapointed, I have listened to all the podcasts and feel the least I can do is purchase a plan given how much Ive learnt from them! after doing this plan its safe to say I will be getting all my future training plans for Fascat, Roll on SS 2 + 3 and then who knows what else!!! Thanks for all time and effort put into the plans and the podcasts folks!

    No doubt 5* pan – you wont regret it!

  28. Iain Lea


  29. 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.

  30. 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.

  31. 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.

  32. 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.

  33. 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.

  34. 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!

  35. 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.

  36. 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.

  37. 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.

  38. 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!

  39. 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.

  40. Steve

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

  41. 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!

  42. 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.

  43. 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

  44. 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.

  45. 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!

  46. 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!

  47. 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!

  48. 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.

  49. 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.

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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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