Indoor Cycling - Advanced
Indoor Cycling - Advanced
Length
7 Weeks
Plan Description
This indoor cycling training plan has advanced aerobic endurance and variable power workouts (like Sweet Spot) to help you get more 'training' out of your time on the trainer! All the workouts are geared towards you riding indoors on the trainer and therefore are mainly 1 hour in length. Get on, get to work and get off! The one other workout on the weekend is a freestyle sweet spot workout to help you generate some body heat to battle the cold but most importantly get the most training out of your limited time. This indoor cycling training plan definitely caters to the "time crunched" athlete.
This plan starts with tempo workouts, progresses through harder sweet spot and threshold intervals and finishes with criss crosses, bursts and short anaerobic intervals. You will want to have your FTP set with your zones before hand so you can ride at the right intensity level. We recommend Zwift for 'group rides' and TrainerRoad if you want to program in these workouts and just pedal. For those of you on Zwift feel free to freestyle the workouts a bit. Use laps as your interval durations, and for burst use the hills and sprint lines! You could even find a group ride on the weekend that pushes you and help gets you some harder efforts while keeping it more fun! You can come up with your own ideas as well with what you have available. KEEP THE WORKOUTS FUN!
Questions about this training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444
This Advanced plan is for the Cat P1/2 or Masters Elite level rider.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x5
|
06:13:00 | 02:30:00 |
Strength
x2
|
00:17:00 | 00:30:00 |
Other
x1
|
00:13:00 | 00:45:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
06:13:00 | 02:30:00 | |
|
00:17:00 | 00:30:00 | |
|
00:13:00 | 00:45:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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