Doing your CoachCat Workouts on Zwift
Frank Overton
These are the steps to do your CoachCat workouts on Zwift!
1. Authorize your Zwift account within CoachCat.
Head to Profile -> Connected Devices -> Zwift
2. Choose your workout for the day and select “Send to Device”. Soon this will happen automatically (auto-sync).
You may send up to five workouts to Zwift at a time (for example, a week's worth of workouts.
Note: If you move or edit your workout within CoachCat after sending them to Zwift, you will need to complete this process again (Send to Device) in order to get the updated version.
3. Open the Zwift app (not companion) and load the day’s workout from the Home screen. You can also navigate to the Workout tab to select it.
Click the "CoachCat" folder and view your workouts:
4. Select your workout and START in the TRAINING Screen!
5. Select a Route for your workout, then select START WORKOUT
6. Work Hard, Ride Fast and Have Fun!
7. Complete your workout and head over to the CoachCat app to review what CoachCat has to say about your ride!


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Muscle Tension Intervals
FasCat now Connects Directly to Zwift






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I have worked with Sierra...










I have worked with Sierra...
I have worked with Sierra...

Breck Epic Sweet Spot Training Plan

16 Weeks Of Sweet Spot
- Builds a Big Aerobic Base
- Complete 4 month Training Plan with 3 Power Tests
- new Professional Level with 18 - 26 hours / week

Six Weeks Till Cyclocross
- This plan begins before the season starts so you have time to get faster
- Rock this plan and move onto the Cyclocross Intervals plan before the season starts

30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training

Weight Loss Meal Plan & Coaching
- Detailed delicious day-to-day meal plan
- 3 Main Meals each Day + Snacks
- Each meal can be made in 10 min or less
- AI Nutrition Coach

CoachCat: Intelligent Improvement to Ride Faster
- instant workout analysis from CoachCat
- Training Plan Revisions
- Custom Training Plans, Workouts, & Meal Plans

Climbing Intervals
- This plan will put you on the start line prepared to crush some massive climbs!
- Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

Weight Lifting For Cycling
- 10 Weeks: 4 Phases + on the bike workouts
- Lift weights specific to cycling & increasing power output

Gravel Training Plan

Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold

Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training

Winning in the Kitchen Meal Plan
- Three Meals a Day and Snacks that take 10 minutes or less
- Flex day for when 'life' happens

Sweet Spot Part 3: Base to Race
- The transition from base to race
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 2

Sweet Spot Part 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1

Intervals for Cross Country MTB
- 6-week cross-country interval training plan
- Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!

Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold

Road & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas

Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals

Sweet Spot + Resistance Training
- 16 Weeks of training perfect for building your aerobic base in the off season
- Four Phases of resistance training with neuromuscular sprint work
- Combines our 10 weeks of weight & Sweet Spot Part 2

Sweet Spot Marathon MTB Plan
- This plan gets you ready to climb a ride a 50-100-mile event
- This Plan was featured in Outside Magazine, click view details to learn what they had to say!

Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals

Gravel In-Season

Cyclocross Intervals
- Suitable for the cyclocross athlete that wants to get ready to race
- Includes a taper and leg openers to prepare you for your first race of the season

Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers

XC MTB In-Season
- XC MTB In Season plan balances your training with your racing
- Anaerobic power output, Zone 6, Tabatas prepare you for race day

Steamboat Gravel

Cyclocross Summer Sweet Spot
- Perfect for the CX athlete that likes to plan ahead and build a solid base
- Includes structured Sweet Spot intervals + skill work so no watts are left on the table!

24 Week Off-Season Cyclocross Training
- Off-season cyclocross plan is a combination of weight lifting and sweet spot base
- 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season

Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance

100 Mile Mountain Bike Race

Leadville 100 MTB
- Leadville 100 MTB Training Plan, starts Monday July 1st for the August 10, 2024 race
- Preps you for the grueling alpine climbs in Leadville
- Include simulation rides and nutrition guidance

CX Race & Recover: In-Season
- Perfect for putting your speed & skills to the test
- Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well

Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot

Intervals for Time Trials
- 6-week Intervals for Time Trials training plan
- Use your training zones to ride just hard enough to get faster & stronger

40k Time Trial
- 12 wks of TT specific threshold intervals
- Raise your threshold power output with VO2's
- Includes, Course Recons, a Taper into the Race + Leg Openers!

Haute Route

Crusher in the Tushar
- Prepares you to CRUSH the Tushar Crusher this upcoming July
- Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides

Zwift Racing Plan
- Specifically for the power demands of Zwift Racing
- Warm Up Protocol
- Race Start Practice Workouts
- Over-Unders and Criss Crosses
- Includes Sweet Spot OTS rides

Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer

Six Weeks to Peak for CX Nationals
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper

Tulsa Tough Criteriums
- Tabatas, VO2, & Anaerobic intervals during the week
- SS, Threshold & Tempo efforts to keep the aerobic engine revved up!
- Week 6 includes a Taper into the race + Leg Openers

16 WEEK STRENGTH AND CONDITIONING
- Includes pre-hab exercises for injury prevention
- Best for triathletes and cyclists who race off-road

Firecracker 50 with Sweet Spot
- Loaded with Sweet Spot and Threshold Intervals to prepare you for long, sustained climbs!
- Includes cycling specific nutrition guidance, a Taper into the Race + Leg Openers!

Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan

Breck Epic Sweet Spot Training Plan

16 Weeks Of Sweet Spot
- Builds a Big Aerobic Base
- Complete 4 month Training Plan with 3 Power Tests
- new Professional Level with 18 - 26 hours / week

Six Weeks Till Cyclocross
- This plan begins before the season starts so you have time to get faster
- Rock this plan and move onto the Cyclocross Intervals plan before the season starts

30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training

Weight Loss Meal Plan & Coaching
- Detailed delicious day-to-day meal plan
- 3 Main Meals each Day + Snacks
- Each meal can be made in 10 min or less
- AI Nutrition Coach

CoachCat: Intelligent Improvement to Ride Faster
- instant workout analysis from CoachCat
- Training Plan Revisions
- Custom Training Plans, Workouts, & Meal Plans

Climbing Intervals
- This plan will put you on the start line prepared to crush some massive climbs!
- Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

Weight Lifting For Cycling
- 10 Weeks: 4 Phases + on the bike workouts
- Lift weights specific to cycling & increasing power output

Gravel Training Plan

Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold

Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training

Winning in the Kitchen Meal Plan
- Three Meals a Day and Snacks that take 10 minutes or less
- Flex day for when 'life' happens

Sweet Spot Part 3: Base to Race
- The transition from base to race
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 2

Sweet Spot Part 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1

Intervals for Cross Country MTB
- 6-week cross-country interval training plan
- Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!

Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold

Road & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas

Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals

Sweet Spot + Resistance Training
- 16 Weeks of training perfect for building your aerobic base in the off season
- Four Phases of resistance training with neuromuscular sprint work
- Combines our 10 weeks of weight & Sweet Spot Part 2

Sweet Spot Marathon MTB Plan
- This plan gets you ready to climb a ride a 50-100-mile event
- This Plan was featured in Outside Magazine, click view details to learn what they had to say!

Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals

Gravel In-Season

Cyclocross Intervals
- Suitable for the cyclocross athlete that wants to get ready to race
- Includes a taper and leg openers to prepare you for your first race of the season

Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers

XC MTB In-Season
- XC MTB In Season plan balances your training with your racing
- Anaerobic power output, Zone 6, Tabatas prepare you for race day

Steamboat Gravel

Cyclocross Summer Sweet Spot
- Perfect for the CX athlete that likes to plan ahead and build a solid base
- Includes structured Sweet Spot intervals + skill work so no watts are left on the table!

24 Week Off-Season Cyclocross Training
- Off-season cyclocross plan is a combination of weight lifting and sweet spot base
- 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season

Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance

100 Mile Mountain Bike Race

Leadville 100 MTB
- Leadville 100 MTB Training Plan, starts Monday July 1st for the August 10, 2024 race
- Preps you for the grueling alpine climbs in Leadville
- Include simulation rides and nutrition guidance

CX Race & Recover: In-Season
- Perfect for putting your speed & skills to the test
- Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well

Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot

Intervals for Time Trials
- 6-week Intervals for Time Trials training plan
- Use your training zones to ride just hard enough to get faster & stronger

40k Time Trial
- 12 wks of TT specific threshold intervals
- Raise your threshold power output with VO2's
- Includes, Course Recons, a Taper into the Race + Leg Openers!

Haute Route

Crusher in the Tushar
- Prepares you to CRUSH the Tushar Crusher this upcoming July
- Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides

Zwift Racing Plan
- Specifically for the power demands of Zwift Racing
- Warm Up Protocol
- Race Start Practice Workouts
- Over-Unders and Criss Crosses
- Includes Sweet Spot OTS rides

Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer

Six Weeks to Peak for CX Nationals
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper

Tulsa Tough Criteriums
- Tabatas, VO2, & Anaerobic intervals during the week
- SS, Threshold & Tempo efforts to keep the aerobic engine revved up!
- Week 6 includes a Taper into the race + Leg Openers

16 WEEK STRENGTH AND CONDITIONING
- Includes pre-hab exercises for injury prevention
- Best for triathletes and cyclists who race off-road

Firecracker 50 with Sweet Spot
- Loaded with Sweet Spot and Threshold Intervals to prepare you for long, sustained climbs!
- Includes cycling specific nutrition guidance, a Taper into the Race + Leg Openers!

Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan
