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Corona Indoor Plan

Designed By Coach FasCat, Frank

Our Four Week Corona VO2 Plan is athlete inspired from being trapped indoors during the Corona Virus Outbreak.   This plan uses a ‘fresher is faster’ approach that strategically works within our mantra of ‘an hour a day’.  If you are fit from before, willing to work hard and will be racing by May/June-ish 🤞get on this plan.  See the example 4 week calendar for what you will and won’t be doing.  No long rides, no mind numbing trainer sessions: get on the bike, slay some watts and get off – get on with life.  It’s crazy right now!  We even podcasted about the plan here.

This plan is going to lead you thru the FTP increasing “3 > 4 > 5” VO2 progression each Wednesday.  TSS Rides on Thursdays and creative Zwifting for your ‘long Saturday’ ride.  Monday/Friday off and Tuesdays are super short to set you up to slay watts Wednesday.  Sunday is an athlete’s choice ‘endurance day’ for you to do what you can in the context of your mental state!  Our coaches will support you in our athlete forum for more ideas and help.


This plan is only 4 weeks because after this mesocycle we want you got ride OUTSIDE when hopefully the quarantine has been lifted. All the workouts may be exported to Zwift via your SmartTrainer are Wahoo/Garmin. Recovery techniques, Yoga, strength and conditioning work and easy Zone 2 days will help you get those marginal gains that make the difference between 1st and second place. There are videos for you to follow along with the exercises, all you need is a physical therapy style rubber band and the motivation to be your fastest self!

Questions about our Corona Indoor training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444 . You may join our athlete forum for FREE at any time www.Forum.FasCatCoaching.com

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.

What you get:

  • FREE TrainingPeaks Account (30 Days Premium)
  • FREE YogaGlo Membership (60 Days)
  • Team Discount at ExcelSports
  • 100% Satisfaction Guaranteed or Money Back
  • Export workouts to Zwift / SmartTrainers
  • Coaching Support in our Athlete Forum
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads
  • Strength & Conditioning Routines with Video
  • VO2 Intervals to Increase Your FTP!

10 reviews for Corona Indoor Plan

  1. Elliot Baxter

    Great plan, gave me focus and purpose for my indoor sessions during lock down

  2. Ben Johnson

    I really enjoyed this plan. It was a quick easy way to get some good thoughtful structure into my riding, which has been almost entirely unstructured for quite a long time. I was really pleased that I felt able to recover well between the harder days. I made a lot of progress in a month. Moving on to sweet spot training now.

  3. James Downward

    This plan has been excellent and the ‘fresher is faster’ structure and approach of the plan has been great at helping to balance training, life and work commitments during Covid-19 lockdown. The mixture of structured intervals alongside Amex & Zwift rides really helps keep you engaged and motivated. Great work Frank & team!

  4. Daniel Kessler

    This plan reminded me what it feels like to go hard, then rest. Combined with your wonderful podcast, I feel my sustained power and quick bursts returning. Thanks Frank and team. Now should I do the interval plan or road racing!? My goal is to PR a local 3 mile climb at 5%.

  5. Brandon Alves

    Hey team,

    First off I just wanna say thank your saving my fitness this year. When this pandemic started I had to cut all the luxury’s from my life and paying my monthly fitness bill with my cycling team was the first to go. Luckily, with a combination of zwift, I’ve really enjoyed the plan and I came out faster then I was before (30w after the program). With my only *hopefull* long term event being Phil’s fondo I’ve doubled down with a 16 week plan to *hopefully* line up with the phils fondo workout plan. My only feedback is the plans for the recovery days. For me it made it difficult to process what was quantifiable as a success but I did come away as feeling fresher most times.

    All the best

  6. Patrick O’Rourke

    I purchased this training plan while we have been working through the current situation. This plan is great. I have been able to manage my time very well and increase my load if I had the time. If I used one of ther other plans that included much more time on the bike, I did have felt discouraged if I didn’t do a workout or overtrain. I have actually improved my current FTP along with setting a new high VO2.

    Thank you.

  7. Ralph

    Great plan. Really helped improve my pacing and gave me a better handle on riding in different zones. Noticed real progress week to week. Looking forward to the next plan!

  8. Bill Cahill

    Great way to extend / use the hard work put in earlier this year when we all thought we’d be racing by now. Really enjoyed the freedom that the Amex rides and the Saturday Zwift rides (okay, I did ride outside, alone) offered – good mental break from tightly structured workouts. Now back to SS to prep for something in the fall.

  9. marcelo.miyano

    Done it, and done it well! (well 1 wk to go, but i mostly done)

    This Corona plan was really good, i did best all-time power on the 3, 4 and 5 min intervals, and now my best FTP test too!
    337W/20min@75kg which finally gets me over 4w/kg 😀
    I guess i haven’t been really fresh in a long time!

    Fantastic job, guys! Thanks for it!

  10. James Gillett

    Works great to fill the time, maintain discipline and keep things fresh. Now I’m looking fwd to upping the ante with some sweet spot MTB. The seasons gotta start some day!

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4 weeks


FasCat, Frank

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