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Sweet Spot Part 4: Polarized

Designed By Coach Frank

Our Sweet Spot Polarized Training Plan includes interval and base training!  Technically it is “Sweet Spot Part 4”  meant to be completed after Sweet Spot Parts 1-2-3 or the 18 Weeks of Sweet Spot Training Plan.  This plan uses a fresher is faster approach for a 3-4-5 minute VO2 weekday progression combined with long sweet spot rides on Saturdays and long zone 2 rides on Sundays. Listen to Coach Frank podcast about the rationale of this plan!

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

  • Coaching Support in the FasCat Athlete’s Private Forum
  • FREE TrainingPeaks Account (30 Days Premium) with your first plan, 20% off thereafter
  • Discount at ExcelSports.com
  • FREE YogaGlo Membership (60 Days) with the purchase of your first plan
  • Discount at ExcelSports.com
  • 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:


This six week training plan will take you thru a 3 week Vo2 Max interval training progression on Wednesdays. On the Saturdays you’ll enjoy long sweet spot rides with TSS prescribed and instructions on how to apply these long rides to your individual preferences and terrain to train on (climbs).  Want to go for a Strava KOM or Segment Challenge – go for it.  On Sundays  you’ll slow the training down as part of our fatigue dependent training plan design model with Zone 2 training.  By riding easier you’ll recover well for your hard interval workouts downstream.

After the 3 week VO2 progression the plan has you do a rest week followed by a 20 minutes field test to measure how much you have improved!

Additionally, this sweet spot training polarized 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.

This plan is perfect for the cyclists how have plenty of time to ride long on the weekends but limited training time during the work week.

Questions about this training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444. You may join our Coaching Group for FREE at anytime www.Forum.FasCatCoaching.com

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.

11 reviews for Sweet Spot Part 4: Polarized

  1. Carson French

    Great plan that bridges the gap between the true Sweet spot plans and your race based high intensity plans. Perfect to fill up your pre race training season!

  2. Brandon Alves

    The plan was a great ending to a pretty tough 16 weeks, I had a nasty fall midway through, and by the end of this plan I was back to my peak and up 10% which was super reassuring.

    • Lacey Rivette, RDN

      Sorry to hear about that crash Brandon, but stoked to hear you came back even stronger! 🙌🏼

  3. Julio Gaviria

    I just finished this polarized after completing all SS spot phases. As all the others, this plan is well put together resulting in significant endurance, fitness and FTP gains. I am ready for more!

  4. Frank

    This plan is certainly no walk in the park.
    I was fairly fit coming into it and eager to start some structured training. This plan ticked all the boxes and looks like my FTP increased by 16%. Thanks Fascat

  5. Matthew

    Took on the advanced version of this after 18 weeks of Sweetspot training and Strava Kom plan. It’s pretty brutal but you do feel the results of mixing the two types of training. Overall an excellent plan though the advanced will take up to 20 hours to complete

  6. Eoin O’Farrell

    Came into this from 18 weeks of sweet spot, I was also considering to go for the hill climb plan.
    I really enjoyed the more intense work in this plan, it was challenging, but after listening to the podcast I felt well setup to smash the intervals. Now at the end of the plan I feel physically and mentally refreshed and ready to push on to the hill climb plan.

  7. Alan Walker

    Just finished SS4 intermediate. FTP increased by 5% which is really down to the fact that I do not do well on ftp tests.
    What I regard as real world difference is now have lower heart rate in Zone 2 for previous power or more power for same heart rate as before. Also similar improvements in Zone 3-4 range. This means I can ride for longer or ride faster if pressed for time. I find this to be more important than just FTP figure. After all this is a sweet spot routine not an FTP routine. Any questions I had were answered on the forum, either by one of the coaches or another athlete. Highly recommended

  8. James Mills

    Finished SS3 & went into this…really good plan & I’m feeling the benefits now.

  9. andy2

    Nice hard plan…try the advanced!!!

  10. Andrea Smith

    Started it after SS 3 having done 18 weeks of SS programme….superb!

  11. Iain Lea

    Really really good!!!

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Plan Type

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


6 Weeks


Sweet Spot

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