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6 Week Indoor Kick Start

Includes Structured Workouts

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

Learn More about Structured Workouts.


Kathy Zawadzki, Head Coach at The FAST LAB

All plans by this Coach


6 Weeks

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

Need some Structure? Instead of killing yourself with too many virtual races, it's time to use the indoor trainer to focus on specific workouts that make you stronger and just tired!

Quality and structured intervals maximize the benefits of trainer time. The plan includes 4 structured workouts each week that progress in intensity and/or duration from week to week. ALL Workout Builder workouts can be imported and ridden within ZWIFT. The first weeks focus on Tempo (zone 3) workouts and build into Threshold (zone 4) workouts as well as Simulated Climbing workouts. Trainer rides can be supplemented with easy recovery rides and outdoor endruance rides to increase weekly training hours.

Riders should be comfortable training with power and have an established FTP or known threshold HR set in Training Peaks to allow for proper intensity.

The plan was created using the TrainingPeaks "Workout Builder" format. The workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer) or third-party app to help you follow it precisely. The format also makes it easier to visualize what the workout will be like.

If you would like help in customizing a training plan or additional coaching support there is an option for Premium Coaching services:
• Have Coach Kathy as your personal coach
• Coach-initiated weekly review
• Athlete-initiated schedule changes (2x/month)

Please contact The FAST Lab and Coach Kathy.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:02 hrs 1:37 hrs
Day Off x2
—— ——
Strength x1
0:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:02 hrs 1:37 hrs
Day Off
—— ——
0:22 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Kathy Zawadzki

The FAST Lab

Running The FAST Lab, my Sports Performance & Training Center, gives me the opportunity to offer performance-focused coaching along with physiological testing services. Having spent the last 25 years working with athletes, my passion lies in working with Master's athletes like myself; balancing work and family, along with training for races and challenging events. I geek out on human physiology and how to manipulate training to meet the demands of whatever challenge is on the calendar.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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