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Advanced Aerobic Endurance 9 Week Training Plan


Frank Overton

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9 Weeks

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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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Plan Description

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 if you have any questions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
5:53 hrs 3:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:53 hrs 3:30 hrs

Training Load By Week

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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