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FasCat Coaching's Indoor Cycling Curriculum
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FasCat 9 Week Indoor Cycling Class
Introduction to Training with Power• Power is to a cyclist as horsepower is to a car• Achieve Precise Physiological Adaptations by
Training with Power• Measure Improvement with Testing (Today &
Week 9 Class)
20 minute Threshold Test
15 min Warm-up 2 x 30 secs ON 1 min OFF 2 min Easy Zone 2 20 min FULL GAS shift down for resistance and keep
your watts steady Cool down
Two Reasons: 1. Setup your Wattage Zones2. Set Baseline to Compare & Measure Improvement in Week 9
Rider:
Threshold Power
300
Threshold Heart Rate
160
From To From To
1 Active Recovery 0 165 ~90 109 <2
2 Endurance 168 225 110 133 2-3
3 Tempo 228 270 134 150 3-4
3/4 Sweet Spot 249 291 144 160 4
4 Lactate Threshold 273 315 152 168 4-5
5 VO2 MAX 318 360 170 n/a 6-7
6 Anaerobic Capacity 363 450 >7n/a
Level Zone
Wattage Zones Heart Rate Zones
RPEcaculated from % of Threshold
Powercaculated from % of
Threshold Heart Rate
Week 2: Tempo Intervals
3 x 10 minutes ON 5 minutes OFF @ YOUR Tempo wattages
Advanced Aerobic Endurance at its finest
Packing More Punch Into a 1 hour workout
Week 3: Sweet Spot Intervals
3 x 9 minutes ON 4.5 minutes OFF @ YOUR Sweet Spot wattages
More Advanced Aerobic Endurance
Quintessential “More Bang for your Buck” workout
Week 4: Tempo Bursts
3 x 8 minutes ON 4 minutes OFF @ YOUR Tempo wattages with a ‘burst’ every 2 minutes
Mimicking the demands of road cycling
Packing More Punch Into a 1 hour workout
Week 5: SufferFest !
“IWBMYATKYT” – “I will beat my ass today to kick yours tomorrow”
Set to Pro Tour Coverage – attack & counterattack your favorite pro riders
Week 6: Criss Cross Intervals 4 x 7 min ON 3.5 min OFF @ your TEMPO
wattages then FTP watts for 1 minute in the middle and the end of the 7 minute interval
Advanced Aerobic Endurance tickling Race Intensity
Spring is getting closer and so the training is getting more difficult
Week 7: Over Unders 4 x 5 min ON 5 min OFF, Zone 6 to start (30
seconds), Sweet Spot in the middle (4 minutes) and finishing with a zone 6 effort (30 seconds)
Over unders are a great dynamic power based workout that mimics what happens at the bottom of a climb and then again at the top. “Surgy”
Spring is getting closer and so the training is getting more difficult
Week 8: Lactate Threshold Intervals
2 x 10 minutes ON 5 minutes OFF, FULL GAS – using your Zone 4 wattages to go as hard as you can but not too hard
Using your powermeter to train just right, like Goldilocks
We’ll use your wattages from today for a 20 minute pacing strategy next week!
Lactate Threshold 2 x10
Week 9: Threshold, 20 minute TEST!
Same as week 1 – only this time you are faster
Any improvement in your 20 minute average power output is real scientific data that you have ‘gotten faster’ – Congrats!
PowerTap G3 Wheel & Joule GPS
Brand New G3 Wheel for $999 + Tax
- retail is $1399, you save $400
G3 Wheel & Joule for $1149 + Tax
- retail is $1668 , you save $519
Week 10: Class is Over What Next?
1. Training Peaks Training Plan
2. Roll into a Coaching Program www.ImAFasCat.com
3. PowerTap Wheel Purchase
4. Definitely Ride Outside!
Thanks for attending!
Contact Us :: 720.406.7444
Coach Jason, Operations Manager
Coach Carson
Coach Nadia
Coach Frank
