4 Week FasCat Power Meter Starter Plan

Average Weekly Training Hours 08:41
Training Load By Week
Average Weekly Training Hours 08:41
Training Load By Week

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.

Sample Day 1
0:30:00
Core workout

2x8 - 12 pushups
1min straight plank, 30sec side plank each side
25 - 75 bicycle kicks
1x12 - 16 situps/crunches
1x15sec, laying flat on back hold legs straight 6inches off the ground
1x10 leg lifts, on back legs straight raised up and down
1x10 reps each leg, standing on one foot bend at the waist and touch the ground with opposite hand 10inches in front of foot
1x30sec wall sit

Sample Day 2
1:15:00
65TSS
Threshold 2 x 10 minutes Pre - Test Efforts

Todays efforts are to help determine a range to hold for you upcoming field test. This way you will have a target which will keep you from staring hard or easy.


Warm up well for 15 minutes in Zone 2. Then complete 2 x 10 minutes Full Gas (Zone 4). Rest for 5 minutes between. Rest for 5 minutes between.


We will analyze these and come up with your average and target for your 20 minute field test based on these efforts.

Sample Day 3
1:00:00
35TSS
Basic Ride ~ 35 TSS

This is an easy paced zone 2 ride. You are looking to ride at the low end of your zone 2. Try to avoid to much time in Zone 3 and higher today.

Sample Day 5
1:00:00
55TSS
Field Test Openers 2 x 3 minutes

Pre Test Openers. After a 10 - 15 minute warm up in low zone 2, Complete 2 x 3 minutes in Zone 4. Rest for 2 minutes between. Rest of ride easy Zone 2.

Sample Day 6
1:30:00
85TSS
Field Test 20 minutes Full Gas

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determing training zones
For more info: http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
Find a nice uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeateable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! In fact your best efforts should be in the final few.

Sample Day 7
3:00:00
150TSS
Endurance Zone 2 ~ 150 TSS

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP

Sample Day 8
0:30:00
Core workout

2x8 - 12 pushups
1min straight plank, 30sec side plank each side
25 - 75 bicycle kicks
1x12 - 16 situps/crunches
1x15sec, laying flat on back hold legs straight 6inches off the ground
1x10 leg lifts, on back legs straight raised up and down
1x10 reps each leg, standing on one foot bend at the waist and touch the ground with opposite hand 10inches in front of foot
1x30sec wall sit

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.