Indoor Cycling - Intermediate

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

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.

Sample Day 1
Foundation Work and Foam Rolling

Follow this routine: - Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings).  - This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for. - Do some foam rolling and stretching after the foundation routine.

Sample Day 2
Sweet Spot 3 x 8 minutes

3 x 8 minutes ON; 4 minutes recovery
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:

Sample Day 3
Tempo: 3 x 7 minutes

3 x 7 minutes ON (zone 3)4 minutes OFF - Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"

Sample Day 4
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 5
REVO Strength & Conditioning

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

Sample Day 6
Tempo Bursts: 3 x 10 minutes

3 x 10 minutes on w/ a 'Burst' every 2 minutes during ; 5 minutes OFF
Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel
For More Information Visit:

Sample Day 7
"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!

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.