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Phil's Strava PR Plan for Segments > 15 minutes - Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Frank Overton of FasCat Coaching

All plans by this Coach
No Ratings

Length

7 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Phil's Strava PR Plan for Segments > 15 minutes

Follow the same plan and principles that FasCat Athlete Phil Gaimon is using to exert social justice on Strava. While he's going for KOM's you can get a PR and/or KOM('s) with this 6 week plan.

Choose a Basic, Intermediate or Advanced plan based on how much time you have to train, your age and ability level. No matter which plan you choose, you'll 'enjoy' all the nastiness that makes Phil faster: threshold, supra threshold and even Sweet Spot work specific to Strava segments/KOM's > 15 minutes.

You'll perform a Strava "Field Test" at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM.

This plan is specific to segments great than 15 minutes, and no longer than 1 hour. Thus this training plan includes alot of long sustained maximal interval workouts. For segments < 15 minutes please select the "< 15 minutes plan" as that plan will focus more on VO2, Anaerobic and Tabata interval workouts.

This 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 interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it's too dark or cold to ride outside before or after work!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
11:06 hrs 4:00 hrs
Day Offx1
—— ——
Strengthx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:06 hrs 4:00 hrs
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.