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Intervals for the Stage Racer - Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

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

Six Week Interval Training Plan for Stage Racers

Are you an all-around hard man/woman on the road bike who can't race just one discipline? Our 6-week training plan for stage racers combines plenty of threshold work in the aero position with Sweet Spot, VO2's, and Anaerobic intervals to get you ready for anything the pack or the terrain can dish out! And to really get fast, there's the dreaded Tabatas! This plan even incorporates training races along with the weekend group rides so you're getting a chance to work your pack reading skills as well as your legs and lungs! With all of those hard efforts, we've balanced it with endurance rides and recovery days to you stay healthy and progressing toward your fastest season yet!

We've included the FasCat Wattage and Heart Rate Zones Sheet with a Field Test that you'll do before and after so you can measure your improvement and keep your training zones accurate! Plus, if you've got a compatible Garmin or use a smart trainer, you can export the interval workouts to your device and ensure that you are riding at exactly the right efforts! Recovery techniques, Yoga, strength and conditioning work and regeneration weeks will help you get those marginal gains that make the difference between 1st and second place. There are videos for you to follow along with the exercises, all you need is a physical therapy style rubber band and the motivation to be your fastest self!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
8:49 hrs 4:00 hrs
Strengthx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:49 hrs 4:00 hrs
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.