How often do you plan to retest your FTP?
I know some people don’t bother to retest at all, and then just gradually increase FTP by a few watts when the workouts start to feel easier than what Sweet Spot “should” feel like, but I don’t have that kind of experience so I retest at least every 8 weeks.
@AgingCannon probably every 4 weeks or so. I have been doing the longer Kolie Moore tests, so I’ll just sub those in instead of a sweet spot workout that week.
If (or more likely, when) you retest and come out with a higher FTP, your endurance at your new 90% will likely be a little less than what it was before, and you’ll want to notch back a couple of steps in the progression… which to me, is pretty much the ideal cycle.
The day I can finish a 3x30 workout, at whatever my 90% power level is then, I’m going to be a very happy camper.
That’s a good point, I’ll keep that in mind. I’ll have to see if it takes one step back or a few to make the workout doable.
But I agree with your last point, if I can do 3 x 30 or even 90 min solid at 90%, I think I’ll have a good time at my gravel races next year.
I reckon you have nailed it here. There are so many options for people to choose now. A lot of ‘tools’ as you say that fit various purposes and ability levels. If you can’t find a sweet spot workout in those 23 sessions then I am not sure what you are looking for! The beauty of them is that you can also dial up the intensity in one of the intervals to make it a threshold interval e.g 3x15 and increasing the first set to 100-105% FTP difficulty etc. Then dialing it back down to finish off the 2x15 at Sweet Spot at the prescribed 90% FTP intensity. Brilliant. This is how I am going to use them - threshold and sweet spot interchangeable on some sessions.
By the way, you are a legend for setting this up @AgingCannon
thank you for setting this up!!! perfect!
@AgingCannon SS90/105 3x35 is missing the second step in the warm up @ 70% FTP.
The ones that I will be targeting will be the ones below.
Will use the one to target Threshold for the first set and dial up the workout intensity on that interval, and then finish the last 2 @ SS at prescribed intensity.
With the aim of one day getting to this level which would simulate a pretty solid engine session out on the road with the bunches that I roll with.
Once again, thanks heaps @AgingCannon
Thanks, @CH01. Fixed.
@AgingCannon for prez! 
@AgingCannon, I like a lot the workouts and progression you have established, I think I will try it on myself.
However, just out of curiosity (probably it has been answered in the forum) what is wrong with the SS progression of TR’s SSBHV1 and SSBHV2?
Thanks!
If it’s not first training plan ever, the SSBHV is based more on a training density than longer intervals. The longer intervals helps to build you more muscle endurance and also (in case of SST) the intervals should be longer to put more stress to your cells and provide more adaptations. Simply - Sweet Spot workouts in TR plans have too short intervals and too long brakes between them to provide full benefits of SST training (great example will be Hunter - 20 min intervals and 10 min brakes - it is not even suitable for threshold workout not to mention SST, the same with antelope +5 etc).
Of course it all depends where you are with your training and how type of rider you are.
You could make your own Sweet Spot workouts in the workout creator app and make the intervals longer? @AgingCannon has made 22 of them in his workout group that range anywhere from 45 minutes up to 2 hours with varying interval length. They are brilliant!
Wright Peak is a great one. 3 x 30min intervals @ 90-92% FTP is no easy task! Great training!
And would what do you guys think brings better training adaptations, progress in interval length or training density?
How would you guys think SSBHV1 and 2 compare to
Monday - Z2
Tuesday - SS progression workout 1
Wednesday - Z2
Thursday - SS progression workout 2
Friday - off
Sat - Group ride
Sunday - Group ride
(I usually do not hammer group rides)
I think for me its much more sustainable long term this plan I have outlined.
Would love to hear any comments.
The sessions in the More Sweet Spot group have 3min recoveries between all efforts. E.g. 3x20min with 3min recovery valleys, 4x15min with 3min recovery valleys, 2x45min with 3 min recovery valleys.
Sessions of all different flavors in among the 22 that are currently listed. The major difference between those sessions in the More Sweet Spot group and TR Sweet Spot sessions are there are longer interval lengths in there and also the intervals have less rest 3min vs 5-7min on TR.
Yes I have seen. This is nice base of the workouts - in my opinion they are a lot better than standard TR SST workouts.
Hard to say. I would start by progressing length of intervals so that you’re accumulating MORE time at Sweet Spot. Take a look at the chart below to see what amount you need. Then I would consider density. Start out with a less is more approach until you figure out what kind of load you can handle. I still like 3 on, 1 off, 2 on, 1 off. Approach. 5 days of riding and 2 days of complete rest in a week.
Credit: Frank Overton (Fascat Coaching)
If you look at SSBHV1 there are 4 or 5 sweet spot workouts per week, and only one rest day. That is A LOT of work and potentially very demanding.
I think your plan looks good. Given you rest on Friday, your week really kicks off on Saturday, followed by 6 straight days of riding. Are you willing to work in another rest day if you need it? What’s worked well for me is 3 on / 1 of / 2 on / 1 off. Remember, you get faster when you rest and adapt.
Many thanks for your detailed reply.
To be honest I have been handling SSBHV1 pretty well and did not find it too demanding physically. However mentally it really is not so nice because as you point out, every time you jump on the trainer you know you need to hammer some intervals.
I can handle maybe one or two blocks but I think it really calls for mental burnout in the long term.
That is why I would rather do a sweet spot progression with just 2 interval sessions per week which I find mentally more manageable and easier to keep focous.
The rest of the days being Z2 or group rides
Regarding the table you share (which again is very interesting), is it presenting the amount of sweet spot a rider of each category should be able to do or the amount that should be done per session?
Thanks!
Daily per session.
It is hell lot then 
