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Indoor / Outdoor for Smart Trainers & Zwift

Designed By Coach Frank

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
  • Specific Intervals for Indoor & Outdoor Training Days

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: 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.

1 review for Indoor / Outdoor for Smart Trainers & Zwift

  1. 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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