Advanced Aerobic Endurance 9 Week Training Plan

Average Weekly Training Hours 05:53
Training Load By Week
Average Weekly Training Hours 05:53
Training Load By Week

by FasCat Coach Carson Christen This training plan will improve your "base" fitness over the next 9 weeks. Use the attached Microsoft Excel Zones Sheet and ATP Sheet to adjust training zones based on your personal Functional Threshold Power (FTP). This plan is ideal for the cyclist who is starting to ride again his Spring and wants to improve fast. See the plan's 20min Field Test for setting your Threshold Power. Email us at carson@fascatcoaching.com if you have any questions.

Sample Day 2
1:00:00
Tempo Intervals

Tempo: 3 x 7 min On 7 min

Sample Day 3
1:00:00
Choice Ride

Lunch Ride or Spin Class

Sample Day 4
1:00:00
Endurance

Zone 2 Ride

Sample Day 6
2:00:00
Group Ride

Saturday Group Ride

Sample Day 9
1:00:00
Tempo Intervals

Tempo: 3 x 9 min On 9 min

Sample Day 10
1:00:00
Choice Ride

Lunch Ride or Spin Class

Sample Day 11
1:00:00
Endurance

Zone 2 Ride

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "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.