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!

Sample Workout Gallery:

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.

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
• Strava Segment Length Specific Workouts

Check out the Strava PR Training Tip in Outside Magazine written 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:

With this plan, you can “sweet spot up the whazoo” and raise your threshold power output! This periodized plan will have you progressing your riding time to increase your Chronic Training Load (CTL) 40-60%. You’ll start with a field test will set your training zones, especially sweet spot! A second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 – 20%!

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
• Sweet Spot Intervals

Sample Workout Gallery:

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:

• 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
• Road & Crit Specific Intervals

Sample Workout Gallery:

This six week training plan is designed by the 2013 Amateur Winner & 13th overall finisher with a time of 4:51:12, Frank Overton, owner and founder of FasCat Coaching. Frank has applied his own training & experience from 3 years of competition plus coaching athletes for the Crusher in the Tushar and applied it to this training plan. Choose between a basic, intermediate or advanced plan depending on how much time you have to train, your age and ability then get to work!

Consider following the Climbing Plan if you are beyond 8 weeks out! This six week plan officially begins June 2nd, 2018!

What you get:

• FREE TrainingPeaks Account (30 Days Premium)
• FREE YogaGlo Membership (60 Days)
• Welcome Webinar hosted by Coach Frank
• 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
• Crushar Intervals!

Sample Workout Gallery:

Build your base even bigger with our second six week training block of Sweet Spot and advanced aerobic training! Continue to work on increasing your threshold in about an hour a day during the week and 1 – 3 hours on the weekends. This plan begins with a 20-minute Field Test to set your wattage and heart rate training zones including Sweet Spot using the included FasCat Wattage and Heart Rate Zones Sheet! Then you’ll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!

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
• Sweet Spot Advanced Aerobic Training

Example Workout: 

Sweet Spot Training Plan, Part 3 for athletes who are racing soon but still need to build a base/ride more/raise CTL/increase threshold power.  This 6-week plan is great to begin after you have completed sweet spot parts 1 and 2 or need to hit turbo with your sweet spot training.

Sample Workout Gallery:

This six week Leadville 100 training plan will prep you for the grueling alpine climbs in Leadville with gobs of Sweet Spot and Threshold plus a dab of anaerobic work during the week. The weekends are full of long rides up to 8 hours with plenty of climbing that will give you a chance to test your fueling plans as well as your saddle fit! There’s also plenty of low aerobic endurance work to help you build that mitochondrial density that will make you more efficient on race day.  Read more about Leadville 100 training here. Our Leadville 100 Training Plan, starts June 30th (!) for the August 11th, 2018 race.

Increase your Functional Threshold Power this winter with our 32-week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years. Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. You’ll sweet spot up the whazoo to increase your aerobic fitness. This is your all-in-one plan for the Off Season!

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
• Exact Loads and Sets to Lift

Sample Workout Gallery:

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:

• 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
• TT Specific Intervals

Once you’ve done the intervals and the skills days, it’s time to put that speed to the test in race season! Our 4-week CX Race & Recover plan keep you on track for keeping your ‘cross skills sharp and balancing that with the oh-so-important recovery so you can shred it again & again on the weekends! Each week features Yoga and Foundations work to keep you balanced, and a day completely off from workouts for optimal recovery.

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
• In-Season CX Intervals

Secret Training for Cyclocross: designed and crafted by Four Time National Champion, Brandon Dwight and powered by FasCat.  A monthly training plan (a new one every month) that’s simple, easy to follow and takes your busy life into consideration.  Includes Secret Training tips on how to maximize your time and a private Facebook Group for guidance and coaching support.

Pay by the Month ($39) or save $50 when you pay in advance for April thru December (pro-rated depending on which month it is). April – December = $300

What you get:

• Easy to Follow Day by Day Training Plan
• Secret Training Tips on How to Maximize Your Time
• Private Facebook Group for Guidance and Coaching Support
• November and December plans Include “How to Peak for Nationals” secret recipe
• includes FREE TrainingPeaks Account (30 Days Premium)
• also includes FREE YogaGlo Membership (60 Days)
• 100% Satisfaction Guaranteed or Money Back
• Mobile App (iOS and Droid)
• Foundations Back Strengthening
• REVO Strength & Conditioning Videos
• Daily Email Workout Reminders
• GPS, Heart Rate, and Power Data Uploads
• Access to Secret Training Content

Sample Workout Gallery:

This periodized plan will have you doing some testing in the 3 sports to set threshold heart rates and paces/watts so you know you’re swimming, biking and running at the right efforts to get faster without overdoing it! The intervals in each workout build as you get closer to race day with a regeneration week before your triathlon so you are feeling fresh and fast on race day!

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
• Intervals Specifically Designed for Sprint Triathlon

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:

• 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
• Stage Racing Intervals

Example Workout:

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: