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Intervals for Road Races

Our Six-week Road Racing Interval Training Plan will increase your functional and race-specific power output. This road ...
$49.00
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Indoor / Outdoor for Smart Trainers & Zwift

Winter can be a fickle season, forcing you to ride inside most days, then taunting you with a warm weekend reprieve when...
$49.00
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Cyclocross Intervals

Cyclocross Intervals: this is the stuff podiums are made of.  Cry in the DoJo now to laugh on the battlefield this cyc...
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Road Racing Intervals

Our Six Week Road Racing Interval Training Plan will increase your functional and race specific power output. Whether...
$49.00
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Phil’s Strava KOM Plan

Follow the same plan and principles that FasCat Athlete Phil Gaimon is using to exert social justice on Strava! While he...
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Stage Race Intervals

Our 6-week training plan for stage racers combines plenty of threshold work in the aero position with Sweet Spot, VO2's,...
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Intervals for Criteriums

Six weeks of Intervals for Criteriums to prep for race season! Get ready to dive into corners and come out sprinting...
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Intervals for Time Trials

Intervals for Time Trials to get you ready to beat the clock in six weeks! Whether you've got a $20K TT machine or ju...
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Road & Crit Intervals

Get race ready for the road season with our Intervals for Road & Criterium Racers Plan! You'll get your sprint on wi...
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Intervals for XC Mountain Biking

This six week XC interval training plan begins by working on your race start and quickly moves into Zone 6 Anaerobic int...
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Sweet Spot Marathon Mountain Bike Training Plan

Six Week Sweet Spot Marathon Mountain Bike Training Plan to get you ready for your race! You'll ride tons of Sweet Sp...
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Hill Climbing Intervals

Hill climbing intervals are the name of the game to improve your maximal sustained power output when the road turns up. ...
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Indoor Cycling

Our indoor cycling training plan has advanced aerobic endurance and variable power workouts (like Sweet Spot to help th...
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  • Intervals for Road Races

    Designed By Coach FasCat

    Our Six-week Road Racing Interval Training Plan will increase your functional and race-specific power output. This road focused training plan includes Sweet Spot, VO2, Anaerobic, Threshold and Sprint Intervals built specifically for the hardest road races.  Annnnnd to really get fast, we add the diabolical Tabatas for stepping up on the podium!

    What you get:

    • 100% Satisfaction Guaranteed or Money Back
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Email Support
    • Yoga Routines with Video
    • Race Specific Power and Heart Rate Workouts
    • Advanced Aerobic Endurance Training
    • Strength & Conditioning Routines with Video

    Sample Workout Gallery:

    Price
    $49.00
    View Product
  • Indoor / Outdoor for Smart Trainers & Zwift

    Designed By Coach Frank

    What you get:

    • 100% Satisfaction Guaranteed*
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • FREE YogaGlo 60 day Membership
    • Lifetime access
    • Daily Email Workout Reminders
    • Workouts that can be exported to your Garmin or Smarttrainer
    • GPS, Heart Rate and Power Data Uploads
    • Email Support
    • Strength & Conditioning Routines with Video
    Price
    $49.00
    View Product
  • Cyclocross Intervals

    Designed By Coach Frank

    This plan is suitable for the cyclocross athlete that wants to hit it hard and smart before the season begins. It’s also just right for the athlete who has completed the Cyclocross Summer Sweet Spot plan and/or the Six-Weeks of Cyclocross plan.  You can begin this plan 6 weeks prior to your first race, close to your first race or even once the season has started.

    What you get:

    • 100% Satisfaction Guaranteed or Money Back
    • Cyclocross Specific Zone 6/Anaerobic Intervals!
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Email Support
    • Cyclocross Specific Zone 6/Anaerobic Intervals!
    • Skills Drills & Practice
    • Race Start Simulations
    • YogaGlo for Better Bike Handling Videos
    • Sweet Spot Training
    • Acceleratory Power Intervals

    Sample Workout Gallery:

    Price
    $49.00
    View Product
  • Road Racing Intervals

    Designed By Coach Frank

    What you get:

    • 100% Satisfaction Guaranteed*
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • GPS, Heart Rate and Power Data Uploads
    • Email Support
    • Yoga Routines with Video
    • Race Specific Power and Heart Rate Workouts
    • Advanced Aerobic Endurance Training
    • Strength & Conditioning Routines with Video
    Price
    $49.00
    View Product
  • Phil’s Strava KOM Plan

    Designed By Coach Frank

    Choose a Basic, Intermediate or Advanced plan based on how much time you have to train, your age and ability level. No matter which plans you choose, you’ll ‘enjoy’ all the nastiness that makes Phil faster: VO2’s, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot work specific to a plan customized for Strava segments greater or less than 15 minutes. You’ll perform a Strava “Field Test” at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM.

    Included in this plan:

    • 100% KOM/PR Guarantee!
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Email Support
    • Strava Segment Length Specific Power and Heart Rate Workouts

    Check out the Strava PR Training Tip in Outside Magazine written by Coach Frank!

    Price
    $49.00
    View Product
  • Stage Race Intervals

    Designed By Coach Isaiah

    Our  6-week training plan for stage racers combines plenty of threshold work in the aero position with Sweet Spot, VO2’s, and Anaerobic intervals to get you ready to go for the GC.  Annnnnd to really get fast, there are the diabolical Tabatas! This plan even incorporates training races along with the weekend group rides so you’re getting a chance to work your pack reading skills as well as your race specific power output!

    What you get:

    • 100% Satisfaction Guaranteed or Money Back
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Email Support
    • Yoga Routines with Video
    • Race Specific Power and Heart Rate Workouts
    • Advanced Aerobic Endurance Training
    • Strength & Conditioning Routines with Video

    Example Workout:

    Price
    $49.00
    View Product
  • Intervals for Criteriums

    Designed By Coach FasCat Coaching

    Get ready to dive into corners and come out sprinting with this 6-week criterium interval training plan! Short full gas anaerobic interval work is balanced with endurance miles to make you super fast! You’ll be increasing your ability to accelerate out of corners, recover, and repeat with Sweet Spot, VO2, the diabolical Tabatas and of course, Sprint workouts! You’ll start and finish the 6 weeks with a Field Test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet. This way you’ll be sure to ride at the correct efforts and you can measure your improvement too!

    What you get:

    • FREE TrainingPeaks Account (30 Days Premium)
    • FREE YogaGlo Membership (60 Days)
    • 100% Satisfaction Guaranteed or Money Back
    • Mobile App (iOS and Droid)
    • Coaching Support in a Private Facebook Group
    • Foundations Back Strengthening
    • REVO Strength & Conditioning Videos
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Strength & Conditioning Routines with Video
    • Crit Specific Anaerobic & Sprint Training

    Sample Workout Gallery:

    Price
    $49.00
    View Product
  • Intervals for Time Trials

    Designed By Coach Frank

    Whether you’ve got a $20K TT machine or just a set of clip-on aerobars for your trusty road bike, we all know it’s really the engine that matters so get ready to smash your next Time Trial with this 6-week Intervals for Time Trials training plan! You’ll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day!

    What you get:

    • 100% Satisfaction Guaranteed or Money Back
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Email Support
    • Yoga Routines with Video
    • Race Specific Power and Heart Rate Workouts
    • Advanced Aerobic Endurance Training
    • Strength & Conditioning Routines with Video
    Price
    $49.00
    View Product
  • Road & Crit Intervals

    Designed By Coach FasCat Coaching

    Get race ready for the road season with our Intervals for Road & Criterium Racers Plan! You’ll get your sprint on with VO2 and anaerobic intervals during the week that you can ride on the trainer or outside on the road. There are even some of the diabolical Tabatas to really make you fast! The weekends balance out all of that intensity with longer rides at lower efforts and the option for group rides so you can work your tactics and pack skills.

    What you get:

    • 100% Satisfaction Guaranteed or Money Back
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Email Support
    • Yoga Routines with Video
    • Race Specific Power and Heart Rate Workouts
    • Advanced Aerobic Endurance Training
    • Strength & Conditioning Routines with Video

    View a sample workout by clicking the thumbnails below:

    Price
    $49.00
    View Product
  • Intervals for XC Mountain Biking

    Designed By Coach FasCat Coaching

    This six week cross country interval training plan begins by working on your race start and quickly moves into Zone 6 Anaerobic interval workouts. Because XC Mountain Biking is all about short (20 second – 1 minute) anaerobic power output! There are endurance mountain bike hammer rides on the weekend for endurance training and technical skills practice. Tuesday, Wednesday and Thursdays are for 1 minuters, VO2’s, threshold and the diabolical Tabatas.

    What you get:

    • FREE TrainingPeaks Account (30 Days Premium)
    • FREE YogaGlo Membership (60 Days)
    • 100% Satisfaction Guaranteed or Money Back
    • Mobile App (iOS and Droid)
    • Coaching Support in a Private Facebook Group
    • Nino’s Circuit Training
    • Foundations Back Strengthening
    • REVO Strength & Conditioning Videos
    • Daily Email Workout Reminders
    • GPS, Heart Rate and Power Data Uploads
    Price
    $49.00
    View Product
  • Sweet Spot Marathon Mountain Bike Training Plan

    Designed By Coach FasCat Coaching

    This plan is built for epic races with a foundation of Sweet Spot and Threshold work to make sure you’re ready for 10-30 minute climbs during a 50-100-mile event. We structure this plan with structured training during the week, and “freestyle” workouts on the weekends to keep your mind fresh and having fun.

    This plan was featured in Outside Magazine, hit this link to read all about it!

    What you get:

    • 100% Satisfaction Guaranteed
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • FREE 60 Day YogaGlo Membership
    • Private FaceBook & Email Coach Support
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Race Specific Power and Heart Rate Workouts
    • Advanced Aerobic Endurance Training
    • Strength & Conditioning Routines with Video
    Price
    $49.00
    View Product
  • Hill Climbing Intervals

    Designed By Coach Frank

    Whether it’s Strava PR’s or a race with some serious vertical gain, this six week hill climbing training plan will put you on the start line well prepared. You’ll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends.

    What you get:

    • 100% Satisfaction Guaranteed or Money Back
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • GPS, Heart Rate, and Power Data Uploads
    • Email Support
    • Yoga Routines with Video
    • Race Specific Power and Heart Rate Workouts
    • Advanced Aerobic Endurance Training
    • Strength & Conditioning Routines with Video

    Sample Workout Gallery:

    Price
    $49.00
    View Product
  • Indoor Cycling

    Designed By Coach Frank

    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!

    What you get:

    • 100% Satisfaction Guaranteed or Money Back
    • FREE 30 Day Premium TrainingPeaks Account
    • Mobile App (iOS and Droid)
    • Lifetime access
    • Daily Email Workout Reminders
    • Indoor Trainer Recommendations
    • GPS, Heart Rate, and Power Data Uploads
    • Email Support
    • Yoga Routines with Video
    • Strength & Conditioning Routines with Video

    An example workout is shown below. (Notice the variable power during the intervals)

    Price
    $49.00
    View Product