Indoor Cycling - Intermediate


Frank Overton of FasCat Coaching

All plans by this Coach


7 Weeks

Typical Week

5 Bike, 1 Other, 2 Strength, 1 Day Off

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate masters weightloss power based hr based tss based strength

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This indoor cycling training plan has advanced aerobic endurance and variable power workouts (like Sweet Spot) to help you get more 'training' out of your time on the trainer! All the workouts are geared towards you riding indoors on the trainer and therefore are mainly 1 hour in length. Get on, get to work and get off! The one other workout on the weekend is a freestyle sweet spot workout to help you generate some body heat to battle the cold but most importantly get the most training out of your limited time. This indoor cycling training plan definitely caters to the "time crunched" athlete.
This plan starts with tempo workouts , progresses thru harder sweet spot and threshold intervals and finishes with criss crosses, bursts and short anaerobic intervals. You will want to have your FTP set with you zones before hand so you can ride at the right intensity level. We recommend Zwift for 'group rides' and TrainerRoad if you want to program in these workouts and just pedal. For those of you on Zwift feel free to freestyle the workouts a bit. Use laps as your interval durations, and for burst use the hills and sprint lines! You could even find a group ride on the weekend that pushes you and help gets you some harder efforts while keeping it more fun! You can come up with your own ideas as well with what you have available. KEEP THE WORKOUTS FUN!

Questions about this training plan? See our FAQ below or email/call: or 720.406.7444

This Intermediate plan is for the Cat 3 or Masters Elite level rider.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:15
Training Load By Week
Average Weekly Training Hours: 06:15
Average Weekly Breakdown

FasCat Coaching

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.

Back to Plan Details

Sample Day 1

Endurance Cadence Drills

Warm up well in Zone 2 for 10 minutes.
Then complete 6 x 2 minutes cadence drills. First minute at 105 rpm. Second minute at 85 rpm. Repeat with no rest for 6 times.
Then do 10 minutes Zone 2.
Then complete 1 x 5 minutes in Zone 4 over 100 rpm. Rest for 5 minutes.
Then complete 3 x 2 minutes cadence drills.
First minute at 105 rpm. Second minute at 85rpm. Repeat with no rest for 3 times.
Rest of time in Zone 2. Cool down.

Sample Day 2

REVO Strength & Conditioning

Standing Activation
Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides
Skate :: same as above

Sample Day 4

"FreeStyle" Sweet Spot

Get in as much time in your sweet spot training zones as possible today.
For example, 45 minutes total
Sweet Spot Training: 84 - 97% of FTP
This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to complete the allotted time as it fits. Slice the workout time into small or large chunks, do it all at once.
This is your choice as an athlete & a great way to fit in a workout over varied terrain or even during a GROUP RIDE
For more information about Sweet Spot Training please see:
Power Analysis TIP: see if you acheived ~ 75 TSS for this 90 minute ride by riding sweet spot!

Sample Day 5

YogaGlo: Off-Season Cross Training for Cyclists

YogaGlo: "Off-Season Cross Training for Cyclists" , for example -find it in the Cycling Series, has good stretches for your hips and IT bands

Sample Day 15

Pyramid of Power

Warm up well for 10 minutes in Zone 2. Then do the following: 
10sec Sprint @ >150% FTP, 50sec Easy Spin
20sec @ Zone 6, 40sec Easy Spin
30sec @ Zone 5, 30sec Spin
40sec @ FTP, 20sec Spin
50sec @ Sweet Spot, 10sec Easy Spin
1min @ Tempo
3min Rest
Reverse up the Ladder back up. Rest for 5 minutes. Then repeat. Rest of ride Zone 2 and cool down.

Sample Day 29

High Cadence 4 x 5

Help practice your cadence and pedal form. Hold 100+ rpm for the duration of the intervals. Do not rock and focus on good form. Effot does not need to exceed Zone 3.

Complete 4 x 5 minutes High Cadence (100+rpm). Rest for 5 minutes between.

Sample Day 36

Cadence Pyramid

This is a zone 2 workout. Warm up for 10 minutes. Then complete 2 cadence pyramids. While in Zone 2 shift down so your cadence is 50 rpm while maintaining same power. Every minute shift to an easier gear till you reach 110 rpm. Then do the opposite by shifting into a harder gear every minute back to 50. Repeat. Hold the same power range while just varying cadence.

Indoor Cycling - Intermediate

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