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at HOME Weight Lifting Training Plan - Intermediate

Author

Frank Overton of FasCat Coaching

All plans by this Coach

Length

13 Weeks

Plan Description

12 Week at HOME Weight Lifting Training Program for Cyclists
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You will need a VIPR tube and kettlebells and a squat rack
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Four 3 week Phases
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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
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Questions about this training plan? Head on over to our FasCat Forum and ask away! https://forum.fascatcoaching.com/

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
2:41 hrs 1:30 hrs
Bike x3
6:08 hrs 4:00 hrs
Other x1
0:03 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
2:41 hrs 1:30 hrs
Bike
6:08 hrs 4:00 hrs
Other
0:03 hrs 0:30 hrs

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.
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  • 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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