I was about to analyze the training that I will have to do today and I noticed that the first block has 30 pedal strokes per minute. I don’t think that’s correct, right?
No, there is something wrong with your account and RPM targets. My developer is looking at this. How did your race go?
the race went very well, I’m really enjoying your training, I managed to finish it with 217 watts of NP compared to the 200 of last year
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the next race will be on June 29th and I’m trying to insert some sweet spots because I noticed that I have difficulty pushing beyond 220 watts on the flat. Do you think the sweet spot could help me?
I would say if your event duration is in the 2 hour range then sweet spot is a great idea. If you describe better your event type/duration, FTP that would help understand.
my ftp is 250 watts my weight is 64 kg, the races I do are around 40-50 km with 1500-1900 of elevation gain off-road and it takes me about 2 hours and 40 minutes. I do quite well uphill but on the flat I have difficulty maintaining watts above 200 for a long time what do you recommend?
You are right. Sweet spot 
You can take the progressive approach like Coach jack. Do a custom plan sweet spot blocks. Something like below. You need to set that “10” and 6 so it starts almost as hard as you can.
I also insert the vo2max exercises like in the photo? For how many weeks do I have to do it?
I would do the VO2max but you need to know your own limiters. Usually during a peak period where you are likely to have some big anaerobic periods doing VO2max makes sense. But you never know you might be better with like 1 minute max intervals. Part of it is matching what you like for anaerobic work to how you train. If you like VO2max ok it’s likely a good choice. This will be a very hard period compared to most Coach Jack stuff. And if too hard just reduce the intensity. If your most important race is in 4 weeks, you can do it for 3.2 weeks and then have a taper. If you have not done hard block like this then you could try to do for 8-12 weeks but then I would reduce the starting intensity and assume in 4 weeks you won’t be in maximum form. It’s kind of all balance and trade offs. You also need to know how you feel now. You don’t want to burn yourself out. So pay close attention.
yes I like VO2max workouts but maybe I would be better off with 1 minute repetitions. I tried to decrease the intensity but the duration is always 2 minutes and 30 seconds. Is there a way to change the repetition time?
We have VO2max Favorite instead of crunched which starts at level 1 at 2 minutes but when I suggested 1 minute I meant higher than VO2max, meaning a power output that is more like 150% of FTP. We don’t have any sequence like this but I agree that is a good one.
You can always just create your own.
sorry but it must be the translator’s fault but I didn’t understand well, what do you mean by a minute on ftp?
should I change to doing 2:30 at 115% of FTP instead of 1 minute repeats at 150% of FTP?
I don’t know which is going to produce better results for you, but if 1 minute @150% is more fun then it’s a good choice
I really don’t even know which one is best for me but I like to try and see what happens, with the 1 minute ones it will definitely be easier for me to find a suitable climb. But as for the number of repetitions, how many do you recommend I do?
I would say smartest is to look at an eight week goal, and gradually increase from about four of them and say increase one each week so maybe 8-12 in the end. But generally, you want to start with something that feels hard and end with something that feels very hard.
just be careful and pay attention to signs of any kind of over training.
I understand you for the 8-12 weeks but the race is in 5 weeks so what do you recommend for this short period? but in these months I have already done several v02max workouts this year here let’s say that I’m not a beginner, but now I want to try to do the 1 minute repetitions at 150% ftp and see what happens
Looks good. You just need to test it yourself and adjust. When you start moving into harder workouts that are right on the edge of what you can do then it takes more fine tuning.