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at HOME Weight Lifting Training Plan - Intermediate


Frank Overton of FasCat Coaching

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13 Weeks

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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
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Training Plan Sample Week


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
2:41 hrs 1:30 hrs
6:08 hrs 4:00 hrs
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.

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