4-Week Sweet Spot Block (SCYENCE) is a 4-week cycling plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
Training logic and load
The block has a narrow focus. Its effect comes from concentrated stimuli and deliberately lighter days between them. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 20 scheduled entries across 4 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 1
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - Sweet Spot Training: 3x6 min @90% FTP (5 min rest) Rate of Perceived Exertion: 6-7 out of 10 Effect: Improvement of metabolic efficiency, enhancement of lactate transport, and possible increase in fractional utilization.
60 min @ 60%
Training goal: Base endurance sessions make up the largest part of triathlon training.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 5 more steps
MIT - Sweet Spot Training: 4x16 min @85% FTP (4 min rest) Perceived exertion: 6-7 out of 10 Effect: Improvement of metabolic efficiency, enhancement of lactate transport, and potential increase in fractional utilization.
Ramp from 50% to 80% | 9x 0 min on / 5 min easy | Ramp from 70% to 50%
This workout comes directly from the training plan.
Ramp from 50% to 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 10 more steps
LC Training. 4 x (1 min HIT IE @130% FTP / 3 min SwSp @85% FTP) Perceived exertion during the sets: about 7 out of 10 Effect: Improvement of metabolic economy, training of lactate transporters MCT 4 and MCT1, increase in recovery speed afte
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.