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.
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.
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!
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
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
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.
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
James Mills –
Finished SS3 & went into this…really good plan & I’m feeling the benefits now.
andy2 –
Nice hard plan…try the advanced!!!
Andrea Smith –
Started it after SS 3 having done 18 weeks of SS programme….superb!
Iain Lea –
Really really good!!!