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Sweet Spot Part 3

Designed By Coach Frank

Sweet Spot Training Plan, Part 3 for athletes who are racing soon but still need to build a base/ride more/raise CTL/increase threshold power.  This 6-week plan is great to begin after you have completed sweet spot parts 1 and 2 or need to hit turbo with your sweet spot training.   When we recorded our “Switch from Base to Race” the Sweet Spot Part 3 plan was exactly what we were talking about.

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:


Sweet Spot Training Plan, Part 3 for athletes who are racing soon but still need to build a base/ride more/raise CTL/increase threshold power.  This 6-week plan is great to begin after you have completed sweet spot parts 1 and 2 or need to hit turbo with your sweet spot training.

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.

Choose between a basic, intermediate or advanced plan depending on how much time you have to train and your age/ability level.  Continue to build your fitness with our third Sweet Spot build and simultaneously do a little bit of intensity to prepare for your first races of the season.

If you haven’t tested your FTP lately, you’ll start this plan with a 20-minute Field Test to set your wattage and heart rate training zones including Sweet Spot using the included FasCat Wattage and Heart Rate Zones Sheet! Then you’ll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!

Plus, we’ve included 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 a Group Ride).  There’s also recommendations for riding longer/shorter for flexibility too.

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

39 reviews for Sweet Spot Part 3

  1. hfarsi

    This is a great structured plan which increased my FTP and in general made me stronger and faster . There were easy days to rest , yet demanding days to improve the FTP . Enjoyed seeing my progress . Highly recommended.
    Going to purchase another plan for gravel riding .

  2. Joshua Becker

    As always Coach Frank never disappoints. Finished up the final of the three plans. Have increased my FTP over 30 points. Don’t hesitate, just buy it.

  3. Michael Link

    I love the sweet spot plans in general. They all have lead to increases in my FTP. This one was the most challenging for sure, but no pain no gain right?! On to Sweet Spot Part 4!

  4. Carson French

    Great plan, 1 more week to go of the Advanced plan and while I’m tired, I’m very excited for SS4 and to see where I can go with it!.

    • laceybre@gmail.com

      Thanks for the feedback Carson… You have consistently been #FtFP’ing those sweet spot plans and we can’t wait to hear the progess you have made after finishing part 4! Keep Crushin! 🤙🏼

  5. MJL

    sweet spot #3 maintained FTP during covid-19 and the Midwest’s poor weather. Easy to use workouts that download to garmin for power and heart rate driven workouts. thanks

  6. mike

    Trying to get ready for covid-19 DK200 in September.
    Recommended by the fastcat himself, sweet spot 3 almost as effective as rocket lettuce.
    Bad weather in Midwest has effected training but ftp is steady. With two plans before DK200, moving on to hill climbing intervals and gravel program for next 12 weeks. Sweet spot 3 was simple to complete by downloading workout to my garmin from training peaks.
    Thanks Frank:#FTFP!!!!!!!!!

  7. Kyle Viau

    I just completed this plan after previously doing the SS2 plan. I really enjoyed this one as it has some higher intensity efforts compared to SS2. The diabolical Z4/Z6 were definitely the most intense and really pushed me to the edge.
    I’ve been setting numerous power PRs over 10, 20, and 60 minutes, along with a bunch of Strava segment PRs. Not only that, my perceived effort and HR are lower than I would expect for many of these efforts. Now on to my next Fascat plan!

  8. Grant H

    SS3 – Intermediate. Great plan, well thought out, my CTL is higher than its ever been and the last 2 weeks really start to get the muscles firing with some higher watt efforts. Highly recommended to follow the plan and listen to the podcast.

  9. Grant Hesketh

    Very well thought out plan. Challenged me but was doable and increased my fitness dramatically.

  10. Andrew Hellmich

    Great plan – just the right amount of intensity and very happy with my progress. Bring on the race season – if and when we’re allowed to race again.

  11. stephen.clarke

    SS junkie here…SS3 is an excellent progressive plan that, compared to SS1, incorporates more high-intensity efforts as you transition from the base period to build/specialty periods. Perfect plan for those of us who train indoors during the week and manage to get outside on the weekend. My CTL went from 46 – 75 over six weeks on SS3 and the increase was manageable for a middle-aged dude with a full-time career. #FtFTP and you will experience measurable fitness gains.

  12. Mitch Hopkins

    I’m on the heavy end of 46 and I have used this plan along with many other FASCAT plans the past 3 seasons. I love structure and these plans are perfect for those of a similar mindset. My most successful races have been when I have stuck to these plans and followed them…….including the mentally tough taper. Time spent on the KICKR in the winter is the only time I train with a powermeter. During the season I rely on “feel” from those training sessions for the rest of the outdoor training and race season. I’m not really a data driven cyclist and I don’t want numbers to mentally limit what I think is possible during crunch time. Everyone is different, but it works well for me. Bottom line is that they have been very beneficial and I highly recommend FASCAT plans.

  13. p.bro769

    Knocked off SST 2 and moved on to SS3 and not looking back. Plans are great, easy to follow and build that needed engine for your solid foundation. Can’t wait to give the specialty plans a shot!! #FtFP

  14. p.bro769

    Knocked off SST 2 and moved on to SS3 and not looking back. Plans are great, easy to follow and build that needed engine for your solid foundation. Can’t wait to give the specialty plans a shot!! #FtFP

  15. Eric Ernst

    Having completed the basic version of Sweet Spot 3, I’m back for the intermediate plan. I love all Fascat plans, but the Sweet Spot plans are some of my favorite. Due to the pandemic, I’m rearranging my training schedule and going to use Sweet Spot 3 to “re-base” my training. I’m looking forward to the opportunity to do some sweet spot training while the weather’s nice!

  16. TK

    Just wrapped up SS3 and completed the field test today. Feeling way stronger on the bike, and in the couple races I was able to do before Corona ruined things, I noticed I am able to handle the constant surges and finish the races feeling much stronger. First time using FasCat plans and started with SS2 into SS3….24watt improvement in FTP since start of SS2! Was planning on jumping into the road race intervals, but with current state of things I’m going to repeat SS3 again to build that base a bit more. #FtFP

  17. Doug Horner

    I’m just wrapping up the Sweet Spot 3 plan and am glad to have finally made the foray into a proper structured plan. Well laid out, easy to follow and the guys at Fascat (Isaiah & Jake) have been super helpful and prompt with answering any questions I’ve had. Feeling stronger than ever @ 58 y/o and ready to start the Tour of the Gila plan tomorrow. Thanks guys!

  18. Eric Ernst

    I’ve just completed Sweet Spot base 1, 2, & 3, and I feel more prepared than ever for the up coming road season. Using the basic plans allowed me to easily fit in the workouts and complete them entirely week after week. I used the crit intervals plan last year with equally satisfying results, and im looking forward to implementing it again in my build toward my first ‘A’ race of the season-Athens.

    Thanks for such great products! I recommend Fascat regularly to teammates and friends.

  19. whit32169

    Finished up the rr/crit plan to be ready for the first part of racing season ,Asked the coaches for something to hold my fitness and build the engine over summer months(less races,more work/life,etc.). They suggested the SS3 plan and it was a game changer. I only did one hilly group ride a week during the plan and it was almost impossible to sit in I felt so efficient and stronger. I would highly recommend this plan if my statements resonate with you!!! Enjoy.

  20. marcgwadz

    Seeing good results with SS3 (following SS2 – my power over a wide range (3′- several hours) compares well with the best efforts I’ve had in the last 6 years or so. I will continue with additional Fascat plans in the summer and fall.

  21. sociajm

    Loved it. Gets you ready for your season.

  22. Nate Miller

    Good plan. Let me rack up quite a bit of CTL over the course of this and the other Sweet spot plans. I’ve just started on the road racing intervals. I feel like I’m strong and more able than usual to get those intervals accomplished. I suspect this will be a good start to a good season. Also the info from the podcast Frank does is great.

  23. James Servaites

    Amazing plan to get he diesel engine primed and ready for racing intervals. My FTP reached an all time high after completing this plan and I entirely plan to come back to it again in the future. I really appreciated the structured work outs when working my way through the winter months leading up to the racing season. Highly recommend!

  24. miguelamar1

    Great combination of exercises and time on the bike to get you in shape for a race.

  25. Jiri in Ned.

    This was my first training plan in years and I cannot say enough good things about it. I appreciated how responsive the team was to my questions and how well this plan was setup. It was easy to follow and I got a few top 10 Strava KOMs! I liked having Mondays/Fridays off and the longer rides on the weekend. The three midweek days were just right given my work schedule.

  26. julianduqueh

    So you want performance? This is a MUST!
    I’m getting closer to that desired 5W/kg Wohoooo

  27. Chad

    I had a good time with the SST series of plans. While I missed a workout here and there I definitely had a huge benefit and feel stronger than ever. The plans ramp well and SS3 ends with a blast that I was surprisingly ready for and able to handle with minimal swearing. My FTP raised by 25% after completing the 3 SST modules and I’m doing great pulls with the club and during events.

    Very happy with the results and will be following again next year.

  28. DSolie

    I used this plan coming off the indoor trainer. It was a great transition that help in the early parts of the season. The fitness the plan worked gave me a lot of confidence going into the race season

  29. julianduqueh

    Bought the advanced plan…damn my legs are hurting, but i’m starting to measure the improvements i’m expecting. This is my second plan with FC and i absolutely recommend it.

  30. Chad

    This is a great plan. It certainly takes more basic sweet spot intervals to another level. I liked that for variability but also for training my ability to move between power zones and recover from hard efforts at higher wattage. Thanks FasCat!

  31. andy2

    Hard….but worth it……………!!!!!

  32. Iain Lea

    Great plan…..fits really nicely with Training peaks diary and syncs to my computer for each workout with structure.

  33. danielhurdle

    My 1st structured workout plan and I’d have to say it hit the bullseye. No more lying to myself on the intensity and rigor of my intervals/workouts. Follow the plan on Training Peaks, seamlessly download to my Wahoo Element (and Kickr indoors), and grind it out. Definitely found it challenging, especially the last 2 weeks interval workouts (built to transition from base to race). I’ll be moving on to another, race-specific plan now

  34. filip.photography

    great to do this structured plan , really great is just fits in training peaks and works easy!

  35. Brendan O’Brien

    Feeling stronger from doing this plan. Choose this as a build up to the BWR plan. I really like the seamless integration between Training Peaks software and my Wahoo computer… workouts auto synced and were EZ to complete correctly with the prompts and info displayed.

  36. Aaron Gouw

    Used this plan after my base season to prepare my for the upcoming race season. Lots of nice sweet spot work with some nice intensity thrown in toward the later half of the program to prepare you for the hard intervals to come during the race season. A nice progression that was not insanely hard but still challenging enough to make gains. Definitely felt stronger at the end of the 6 weeks! Thanks Frank and Co!

  37. Jamie Bishop

    I used this plan in May June this year as my final build up to my A event which was the Maratona Dolomites Gran Fondo. I did all the mid week workouts in Zwift and it worked perfectly. I’d say the plan was enjoyable but maybe thats the wrong word 😉 The planned worked for me and I completed the condo in 6:35 when my previous best was 8:30 – I’m sure I’ll use it again in 2018.

  38. John bakoulis

    If you are not raceready yet and you are in a hurry for your first race then this sweetspot plan is made for you. It has all the right intervals and tips that will make you come on top early in the season. Of course coach Fred is always on the Facebook page answering all your questions and giving you valuable tips. I used it twice this year and found it very useful.

  39. Patrick van Gortel

    I’ve almost finished this plan. It’s a very clear and structured trainings plan. Normally I would go out for a ride and do some intervals. With this plan I’m working to a higher level.

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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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