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4 Week FasCat Power Meter Starter Plan

Author

Jacob Paul Rytlewski, FasCat Coaching

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Length

4 Weeks

Refund Policy

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

Welcome to the FasCat 4 week PowerMeter Starter Plan. This plan is meant to get you started with your new Power meter. You will start with a 20 minute field test to help set up your wattage training zones. Complete the 20 minute test and then take 90 - 95% of that 20 minute effort to use for your Functional Threshold Power (FTP).

Once you finish the test you will complete two weeks of a basic aerobic building program. Workouts included will be sweet spot intervals and tempo burst intervals. Sweet Spot is the most advanced aerobic activity you can do. Then on the 4th week you will have a rest week.

On the weekends you will have a workout followed by an endurance paced ride. Feel free to substitute a group ride in. If the group ride is intense you can use that instead of your intervals as you will be getting the efforts in. Otherwise your group ride can be your zone 2 day.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
8:11 hrs 3:30 hrs
X-Train x1
0:30 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:11 hrs 3:30 hrs
X-Train
0:30 hrs 0:30 hrs
Day Off
—— ——

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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