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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!


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4 weeks


FasCat, Frank

Time to Train

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