FasCat Coaching's Nine Week Power Based Indoor Cycling Curriculum

1. 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
and in 8 weeks after our weekly workouts)

2. 20 minute Threshold Test
Two Reasons:
1. Setup your Wattage Zones
2. Set Baseline to Compare & Measure Improvement in Week 9




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

3. Rider:
Threshold
Power
Threshold
Heart Rate
300
160
Wattage Zones
Level
Zone
Heart Rate Zones
caculated from % of Threshold
Power
caculated from % of
Threshold Heart Rate
From
To
From
RPE
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
n/a
>7

4. Week 2: All Athletes Receive Their Own
Wattage & Heart Rate Based Training Zones

5. 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

6. 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

7. 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 & mtb‟ing
 Packing More Punch Into a 1 hour workout

8. 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

9. 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

10. 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

11. 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!

12. Lactate Threshold 2 x10


13. 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!

14. Diploma: 235 watts improved to 288 watts, a 22% Improvement!!

15. Week 10: Class is Over What Next?
1. Training Peaks Training Plan
2. Roll into a Coaching Program
3. PowerTap Wheel Purchase
Definitely Ride Outside!
Thanks for attending & good luck with your
cycling season!

16. Contact Us :: 720.406.7444
Coach Carson, Indoor Cycling Manager
carson@fascatcoaching.com
Matti, Sales
matthew@fascatcoaching.com
Coach Nadia
nadia@fascatcoaching.com
Coach Frank
frank@fascatcoaching.com