Indoor / Outdoor for Zwift & Smart Trainers
Included with CoachCat 💥 All new for 2024/2025, this 6 week Indoor/Outdoor Plan for Smart Trainers and Zwift includes short structured indoor rides during the week and outdoor endurance rides on the weekends. If the weather happens to be crummy on the weekends, there are also a plan B indoor workouts that can be done on the “Island” aka Zwift!
Included with CoachCat Turbo Subscription
About Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals
Winter can be a fickle season, forcing you to ride inside most days, then taunting you with a warm weekend reprieve when you want to get out and ride with a group. This 6-week indoor/outdoor training plan for smart trainers and Zwift incorporates short structured indoor trainer rides during the week and outdoor endurance rides on the weekends. Or if the weather is crummy a plan B indoor workout that yep you guessed it, can be done on the “Island” aka Zwift.
We’ve combined advanced aerobic endurance and variable power workouts (like Sweet Spot) to maximize your trainer time! Indoor rides are one hour Tuesday/Wednesday/Thursday so you can get on, work hard, and get on with your busy day. The weekends include either/or options for group rides or trainer rides so you can choose whichever one best fits the weather that day. This indoor/outdoor cycling training plan definitely caters to the “time-crunched” athlete! The trainer is more time-efficient so indoor rides are kept short, but we’ve also included more creative indoor weekend trainer ride options to help you keep your mind fresh during the cold, dark months of winter!
All of the interval workouts in this plan can be exported to your compatible Garmin, wahoo, smart trainer, or indoor training app like Zwift. Speaking of Zwift, this plan coaches you on how to benefit from training on Zwift in a way that is incredibly fun and productive!
What to expect: The plan gradually starts with tempo workouts, then progresses through harder Sweet Spot and Threshold intervals. It includes a smorgasbord of variable power workouts like Over/Unders, Crisscrosses, Bursts, and Pyramids as you progress through 6 weeks. You’ll perform a field test in week 4 to set your FTP (Functional Threshold Power) and update your training zones.
Included in Your Subscription
💥 Unlimited Custom Training Plan(s), Workouts, Meal Plans and Recipes
⏰ Instant Workout Analysis from CoachCat
📞 intro Coaching Call with a FasCat Coach
💤 Sleep Coaching
❤️ Heart Rate Variability (HRV) Analysis
🙋♀️ in App Coaching: a FasCat Coach will respond, 1x1, in 30 minutes or less
🔥 Optimization of your Wearable Data (Sleep & HRV)
🔋 Discounts with our Partners: Whoop, Castelli, Neversecond and More!
💸 Subscribe 1 Year & Save 43%
📈 Your subscription renews on a monthly or annual basis
Other top rated products
Your question will appear on the site once someone answers it.
- REVIEWS
- QUESTIONS
- All
- 5.0 star rating
- 4.0 star rating
- 3.0 star rating
- 2.0 star rating
- 1.0 star rating
Unfortunately covid got me in late November and it wasn't until late January when I felt well enough to start.
The first FTP test after covid was 225w which was I was happy with due to lack of training/exercise since November.
So I began to Ftfp and after 2...Read MoreRead more about I originally purchased this plan with
weeks I had to stop and give myself another week off,just felt as if I hadn't recovered.
And so i started again and this time after the 2 weeks I felt i was turning a corner, the weekly workouts are short but effective and the longer weekend rides are a winner giving both options of indoor or outdoor is a real winner. After the 6 weeks my FTP went up to 260w which is what I'm usually at mid summer. This is definitely an improvement from my regular winter training and I can recommend to anyone to try this plan. I'm tempted to try the 16 week program later this winter to see if any further gains can be made. Read LessRead less about I originally purchased this plan with

Related Products

Peloton Training Plan
- For the Peloton user that wants to become a cyclist
- Optimized for busy Moms, Dads and career professionals
$34.99
- For the Peloton user that wants to become a cyclist
- Optimized for busy Moms, Dads and career professionals
Our Peloton training plan is an introductory level plan for the Peloton user that wants to become a better cyclist! You’ll use heart rate and/or power zones riding outside to execute workouts just like the Tour de France pros. You’ll follow a day-to-day calendar format training plan that’s optimized for busy Moms, Dads and career professionals. This six week plan also prescribes longer endurance ride on the weekends anywhere from 1 – 3 hours. If you’ve caught the cycling bug and want to ride faster outdoors, this plan is for you!

Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer
$34.99
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer
Our indoor cycling training plan has advanced aerobic endurance and variable power workouts (like Sweet Spot to help the time pass quicker and give you more 'training' out of your time on the trainer! All the workouts are geared towards you riding indoors on the trainer and therefore are mainly 1 hour in length. Get on, get to work and get off, there's no sense in spending too much time on the indoor trainer!
As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. An example workout is shown below. (Notice the variable power during the intervals)

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

Peloton Training Plan
- For the Peloton user that wants to become a cyclist
- Optimized for busy Moms, Dads and career professionals
$34.99
- For the Peloton user that wants to become a cyclist
- Optimized for busy Moms, Dads and career professionals
Our Peloton training plan is an introductory level plan for the Peloton user that wants to become a better cyclist! You’ll use heart rate and/or power zones riding outside to execute workouts just like the Tour de France pros. You’ll follow a day-to-day calendar format training plan that’s optimized for busy Moms, Dads and career professionals. This six week plan also prescribes longer endurance ride on the weekends anywhere from 1 – 3 hours. If you’ve caught the cycling bug and want to ride faster outdoors, this plan is for you!

Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer
$34.99
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer
Our indoor cycling training plan has advanced aerobic endurance and variable power workouts (like Sweet Spot to help the time pass quicker and give you more 'training' out of your time on the trainer! All the workouts are geared towards you riding indoors on the trainer and therefore are mainly 1 hour in length. Get on, get to work and get off, there's no sense in spending too much time on the indoor trainer!
As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. An example workout is shown below. (Notice the variable power during the intervals)

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

Peloton Training Plan
- For the Peloton user that wants to become a cyclist
- Optimized for busy Moms, Dads and career professionals
$34.99
- For the Peloton user that wants to become a cyclist
- Optimized for busy Moms, Dads and career professionals
Our Peloton training plan is an introductory level plan for the Peloton user that wants to become a better cyclist! You’ll use heart rate and/or power zones riding outside to execute workouts just like the Tour de France pros. You’ll follow a day-to-day calendar format training plan that’s optimized for busy Moms, Dads and career professionals. This six week plan also prescribes longer endurance ride on the weekends anywhere from 1 – 3 hours. If you’ve caught the cycling bug and want to ride faster outdoors, this plan is for you!






































































