Indoor Cycling - Basic
Frank Overton of FasCat CoachingAll plans by this Coach
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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 thru 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 you 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!
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This Basic plan is for the Cat 4-5 or Masters level rider.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:10 hrs||2:00 hrs|
|0:12 hrs||0:30 hrs|
|0:20 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:10 hrs||2:00 hrs|
||0:12 hrs||0:30 hrs|
||0:20 hrs||0:45 hrs|