Should I rest between SweetSpot plans?

Is it advisable to take a break between sweetspot training plans or should I roll from one to the next? I’m currently doing sweetspot 3 which ends in approx. 3 weeks and will do number 4 next. Any advice please?

Thank you

Repeat the regeneration week in week 4 of the sweet spot 3 plan before continuing with sweet spot 4. This way you can go into the the first 3 week build of sweet spot 4 fresh. Otherwise you would have a 5 week on and that would not be good. The idea of sweet spot 4 is to go fresh into high intensity workouts so you don’t wan to start behind on that.


Thank you Jake. I am new to this training plan so please excuse my ignorance. What is the regeneration phase from week three? Not sure I understand how to do this. I was planning on loading sweetspot 4 into TrainingPeaks so that it starts back to back with when I end sweetspot 3

So in your sweet spot 3 plan you will have a week that includes workouts labeled “regeneration week”. This should be the 4th week of the plan. It’s a recovery week.

You can copy these workouts and paste them to the week that follows the completion of the sweet spot 3 plan. Go to the three bar menu at the end of the week by summary. You can click on ‘copy’ then you can click on the week you want to add the workouts to and click ‘paste’

The week after this regeneration week is when you should start the sweet spot 4 plan.

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@Jake I’m in the same boat i.e. busy plotting out my SS plans & I’m curios to know why you made this suggestion?
SS3 is a 6 week plan i.e. 3weeks on 1week off then 2weeks on.
If I’m understanding you correctly then what you are recommending is
3 on 1 off, 2 on 1 off then SS4 starts, is this correct?
I always thought based on feedback from other Fascat Coaches in similar threads, when stringing these programs together its 3 on 1 off then 3 on again 1 off 3 on 1 off.

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The typical build cycle is 3 weeks on and 1 week off. However when stringing two of our plans together like this without actually giving you another week of workouts its hard to do. That is what coaching and our coaching subscription is for.

But even after a hard plan like sweet spot 3 and before starting the intensity of sweet spot 4 its not a terrible thing to only have a 2 on and 1 off cycle. This way you are fresh.

You could always just finish sweet spot 3, roll into the first week of the next plan, then do the regeneration week, then weeks 2, 3, and 5 of the following plan and finish off with weeks 4 (regeneration) and 6. But that just makes things more complicated and just trying to simplify it. The one week of 2 on and 1 off isn’t going to derail progress by any means and may help actually when you do that transition from base training to interval training.


Makes sense, thanks Coach @Jake

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