Sweet Spot Progression

Easier if you look like this!

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My helmet is red, it is easily worth couple additional watts :muscle:
Although, I’m going attempt it on gravel bike, so this balances things out.

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I do all my rides on a gravel bike. Swiss army knife (bike?) for the win!

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I think i could do that actually without a ton of trouble. I’d have to drive to find clear roads somewhere though, or go to the velodrome

Actually indeed, recently did Pendleton (SS 7x20min). With TR virtual speed, it already covered this distance.

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ez 160.1 km Ride Activity on June 18, 2023 by Marcus G on Strava

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I covered 135.5 miles in 3.5 hours by trainer speed this week. Y’all slow. :laughing:

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You wheel doping or cherry picking downhill Zwift routes? :laughing:

Trainer speed straight off the Hammer. If I ride in the 52/11 I can go 45mph in zone 2!

For Strava and all that I use the Zwift stuff. Only 60 on that one. :cry:

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I’m all ears on how large language models (LLMs) are going to help.

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In the same way they are on the path of becoming the best therapists.

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Thanks but no thanks.

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@svens At this point it looks like you’ve moved on to 1 SS workout/week max for the remainder of your plan.

If, in the future, you set your PLs too high to sustainably want to continue doing high-level workouts week after week, the best option would be to use Workout Alternates to find more appropriate workouts for a short time until your PLs decay down to that level. At that point, AT will only prescribe workouts based on those more recent workouts you’ve done.

If you’re feeling like you’ve done enough work in SS for the time being, switching over to Base 3 is a decent option as well as it will replace one of those workouts with VO2 Max as you mentioned. In your situation, it wouldn’t hurt to do some work above threshold for a while since you’ve focused on SS so intently for the past few weeks. :sweat_smile:

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Thank you for checking history and suggestions. Yeah, substituted Tue SS → VO2max and kept Thu SS + Sat Z4, like in General Base 3. More intense but at least it is short suffering, not as long :slight_smile:

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Last workout of this block, had to rearrange my schedule for work this week. Normally I would do this work out on Fridays. Also, as you can see I started pushing closer to my FTP the last 15-20 minutes. I felt really good the whole time and could’ve gone longer, but I ran out of room to ride. I did a 25 mile segment, the good news also is I found a nice route for the Kolie Moore FTP test. Thanks again everyone on here for the advice!

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:muscle::muscle::muscle:

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Sweet Spot has always been a weakness for me but thanks to both this thread, especially Kurt’s contributions, and Kolie Moore always preaching about TTE, I’ve finally made some improvement. I decided to drop the TR plan and just work on TTE twice a week supplementing with Endurance rides during the week and 5 hour MTB rides on Sat and Sun. I started at 4x8 at 90% and within just a few short weeks, I was able to complete 4x15 last night. I’m well on my way to 90 minutes of TTE before moving on to my first dedicated VO2 block. I still have a lot of work to do but I’m excited. Thank you.

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End of my progression, I did

3x22min (3x Innsbruck kom)
30min+50min (Epic kom to radio tower + alpe)
72min + 20min (Ventop + some extra)

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Hey there, i have been lurking for a while. I want to start my own sweet spot progression, as i want to improve my endurance and sustainable power for long rides 4+ hours. i really enjoy doing sweet spot. Since september i did ssblv 1,2,3 and i am about to finish sustainable power low volume. i did increase my ftp from 208 to 250, still room to improve. I wanted to know what my weekly workouts should look like. Do i need to do 3 times sweet spot or it is better to do 2x sweet spot + 1 threshold workout. i do not have a problem with doing 3x20 intervals. All i need is increase my engine, i have a race once a year about 6 hours long, i do not plan to race and i cycle for general health and stress relieve+ exploring the country, but i still want to improve :smile: .

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I would stick to 2x SST or 1x SST and 1x Threshold, but it largely depends on what you can and have done, as well as how big the individual sets are.