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Indoor / Outdoor for Smart Trainers & Zwift

Designed By Coach Frank

With the purchase of a FasCat Training Plan, you’ll get:

  • Coaching Support in the FasCat Athlete’s Private Forum
  • FREE TrainingPeaks Account (30 Days Premium)
  • Discount at ExcelSports.com
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App for the Forum and TrainingPeaks (iOS and Droid)
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more

Sample Workout Gallery:


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, 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!

This plan starts gradually with tempo workouts, progress through harder Sweet Spot and Threshold intervals and 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.

Questions about this indoor cycling training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

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

6 reviews for Indoor / Outdoor for Smart Trainers & Zwift

  1. Maria E Hoyos

    I started this plan looking to get back to previous form after having covid which left me pretty weak, getting tired fast etc, I started with a much lower ftp. After the first 4 weeks when I did the test my ftp had gone up 9% (just 2 watts short of my pre covid ftp) which made me pretty happy. The last two weeks were pretty hard though, couldn’t get to the required power for anaerobic over unders but this past weekend we rode outdoors and all my segments were faster! I now wish I had gotten the intermediate instead of basic but I actually think the basic was what I needed when I started. One of the things I really liked was to have the option between indoor/outdoor workouts on the weekends. So very happy with this specific plan and the results!


    Just completed the Indoor / Outdoor for Smart Trainers & Zwift plan last week and I am very happy with the results .
    My FTP got a 10% boost and the strength training / yoga component got me restarted with stretching .
    Easy to use in training peaks and Zwift .
    Highly Recommend

  3. Manuel Machado

    It is an excellent option for those people like me with little time during the week, with training that is automatically loaded to Zwift and is only to complete them.
    At the end of the period my FTP had increased by about 6%.

  4. traxxtar

    after some time off the bike, I decided to try the this plan. I just took the FTP test and raised it 15 points! half the mileage, half the bike washes! I also appreciate the option between indoor/outdoor sessions

  5. baldwin.scott

    I enjoyed the plan and thought it was quite challenging (I was on the intermediate plan). The fact the plan had an indoor and outdoor option for the weekend was extra nice for Spring or when time was tight. I thought Zwift was a good place for doing the workouts. I found it was a lot more fun to find a course on Zwift that allowed me to freestyle the workout rather than using the interval mode itself. There’s enough variety on Zwift in terms of terrain that most anything can be done. Group rides made the weekend workouts quite fun too.

    There were occasional typos in the workout instructions. For example, workouts would be described as last 2 hours in trainingpeaks but then the instructions would say not to go over 90 mins. That kind of thing. I typically just went by the TSS in those instances.

  6. dan.aponik

    As a recent Zwift adopter, I jumped at the chance to try a plan that would play nicely with my weekend training rides on Zwift. This plan definitely achieved that and my FTP went up by 10 watts by the end of the 6 weeks. I would highly recommend this plan to anyone that want to train indoors during the week and still hit the group rides on the weekends.
    That being said, there a few things I think can be improved. First is the Basic/Intermediate/Advanced concept. In reviewing FasCat’s definitions, I fall solidly into the Intermediate category, yet halfway thru the plan, I started to feel like the total weekly workload was well below my ability, so I’m going to try the Advanced plan next time around. Second is that it would be nice if there was a recommendation on which training plan to go into after completing this program. Last but not least, since I already have a TP and YogaGlo membership, perhaps a discount code since there is no value in getting them again so soon.
    Keep up the great work, Frank and the entire FasCat Team!

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6 Weeks

Plan Type

Basic (4-8 hours/week), Intermediate (8-12 hours/week), Advanced (12-16+ hours/week)

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