Fondo - Intermediate

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Fondo - Intermediate


FasCat Coaching

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7 Weeks

Typical Week

1 Other, 1 Strength, 4 Bike, 1 Day Off

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century intermediate masters power based tss based base period

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This Fondo Training Plan is for the athlete and rider that has loftier goals than just finishing. Choose between a basic, intermediate or advanced training plan based on the amount of time you have to train per week, your age and you ability level.

This periodized plan will have you progressing your riding time to increase your Chronic Training Load (CTL) 40-60%. You’ll start with a Field Test will set your training zones, especially sweet spot! A second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 – 20%! You’ll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan that has the all important Sweet Spot Training Zone!

Additionally, this sweet spot training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

This plan was designed for the athlete that works M-F, 9-5 (ish) and has roughly 8 - 12 hours per week to ride/train. If you can train 1 - 2 hours, Tuesday thru Thursdays and 2 - 4 hours on Saturdays, this plan will prepare you optimally for your Fondo.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:34

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Sample Day 1

Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 2

Sweet Spot 3 x 10 minutes

3 x 10 minutes ON; 5 minutes recovery
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:

Sample Day 3

Tempo 4 x 8 minutes

4 x 8 minutes ON (zone 3) 4 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:

Sample Day 5

The Saturday Ride

The Saturday Ride will be a staple for your training to prep for your Fondo coming up. In a few week's time you'll be doing longer and harder Saturday rides.
Ride with a group/teammates/ or even solo over challenging terrain preferably with climbing if you have that options. Be adventurous if solo.
There are no zones or wattages, but let the terrain and your motivation push yourself to all zones with an emphasis on Sweet Spot and Threshold. Tempo once you become tired 60-75% into the ride.

Sample Day 6

Endurance Zone 2 ~ 45 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
For More Information, please Read:
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 8

Over-Unders 4 x 5 minute (30 seconds)

4 x 5 minutes ON 5 min OFF
First 30 seconds of interval is 125% of FTP, then 'settle' into zone 4. Finish with last 30 seconds, Full Gas > 150% of FTP
5 minutes off
Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race

Sample Day 9

Sweet Spot Bursts: 3 x 8 minutes

3 x 8 minutes ON in Sweet Spot with a 'burst' every 2 minutes; 4 minutes recovery
Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 5 secs at 200% of your FTP (~___w) then return to sweet spot wattages.
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.

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