Browse More Plans

at HOME Weight Lifting Training Plan - Intermediate


Frank Overton of FasCat Coaching

All plans by this Coach


13 Weeks

Plan Description

12 Week at HOME Weight Lifting Training Program for Cyclists
You will need a VIPR tube and kettlebells and a squat rack
Four 3 week Phases
This plan is perfect for the cyclist to begin in the Fall or early Winter (like October/November/December/January) to prepare for the Spring season. Use in conjunction with sweet spot parts 1, 2, and/or 3
Questions about this training plan? Head on over to our FasCat Forum and ask away!

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 x3
06:08:00 04:00:00
Strength x3
03:44:00 01:30:00
Other x1
00:04:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
06:08:00 04:00:00
03:44:00 01:30:00
00:04:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

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.

  • 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.

Still have questions about this plan?
$49.00 - Buy Now