Resistance Training Plan for Triathletes

• Builds a Big Aerobic Base
  
• Complete 4 month Training Plan with 3 Power Tests
• new Professional Level with 18 - 26 hours / week

To begin your sweet spot base training you'll perform a Field Test to set your training zones, especially the all important sweet spot training zone!  A second test half thru your plan will measure your improvement and update your training zones and a third a final test will do the same. Athletes can expect to increase their FTP by 5 – 20%! 

This 16 week plan is all new for 2022 and combine workouts from Sweet Spot Parts 1 - 4 in a progressive optimized training plan design.  You'll start off gradually and progress in sweet spot volume each week.  

In the final mesocycle of this plan you'll be doing long sweet spot TSS rides on Saturdays and short structured 'wintertime intensity' during the work week. 

• Increase power and endurance 
• Combines Weight Lifting + Sweet Spot Base Training

Complete Off Season 30 week training plan that includes 3 all new re-designed plan for 2022 that are optimized when paired together:

1. 3 week Fall Foundation (new for 2022 💥)

2. 10 Weeks of Weight Lifting (new for 2022 💥)

3. 16 Weeks of Sweet Spot (new for 2022 💥)

Weight lifting for cycling ‘works’ and we’ve been coaching cyclists thru our 4 phase, cycling-specific resistance training program for close to 20 years.

There are four phases of the resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weight lifting cycling specific.

You'll sweet spot up the whazoo for 16 weeks with 4 mesocycles (4 weeks each) to increase your aerobic fitness. This is your all-in-one plan for the Off-Season! Listen and learn more about the 30 week plan from the training tip and podcast here.

As a Training Plan athlete, you may want to Hire a Coach to follow a plan custom designed for you with regular feedback.  Click here to learn more about hiring a FasCat Coach. We will waive the $99 start up fee if you have previously bough a training plan!  Sample Workout Gallery:

• Perfect for winter indoors
• Sweet Spot, Tempo intervals, Threshold Intervals
  

All new 💥 for the 2021/2022 indoor riding season. 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.