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Phil’s Strava KOM Plan

Designed By Coach Frank

Choose a Basic, Intermediate or Advanced plan based on how much time you have to train, your age and ability level. No matter which plans you choose, you’ll ‘enjoy’ all the nastiness that makes Phil faster: VO2’s, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot work specific to a plan customized for Strava segments greater or less than 15 minutes. You’ll perform a Strava “Field Test” at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM.

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

  • Coaching Support in the FasCat Athlete Private Forum
  • FREE TrainingPeaks Account (30 Days Premium)
  • 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

Check out the Strava PR Training Tip in Outside Magazine written by Coach Frank!

Price
$49.00
$49.00
Clear

Follow the same plan and principles that FasCat Athlete Phil Gaimon is using to exert social justice on Strava! While he’s going for KOM’s, you can get your own PR and/or KOM/QOM with this 6-week plan!

Choose a Basic, Intermediate or Advanced plan based on how much time you have to train, your age and ability level. No matter which plans you choose, you’ll ‘enjoy’ all the nastiness that makes Phil faster: VO2’s, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot work specific to a plan customized for Strava segments greater or less than 15 minutes. You’ll perform a Strava “Field Test” at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM.

Additionally, choose whether you want to go for Strava PR’s greater or less than 15 minutes because “the trainings” for either are different. Greater than 15 minutes includes a lot of threshold, supra-threshold and sweet spot work. The training plan for segments less than 15 minutes includes a lot more VO2, anaerobic and short threshold work.  Both are specific to the power demands of the strava segment.

Either way, both long and short segment plans include all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it’s too dark or cold to ride outside before or after work!

Questions about the setting a PR or KOM on Strava using this training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

100% KOM/PR Guarantee! If you don’t get your Strava PR with this plan, we will refund your plan at anytime.

Example Workout and Strava PR Training Tip in Outside Magazine by Coach Frank

8 reviews for Phil’s Strava KOM Plan

  1. dneil.jackson

    Stuck to the plan religiously and really enjoyed it, right mix of sessions and definitely felt fitter at the end and gained 13W (circa 6%) on 2 tests. Would definitely recommend.

  2. Bret Smith

    Finished this plan last month. Took almost 40 seconds of a 20 min climb I hadn’t previously been able to PR in over a year! Im starting the Fascat Hill Climbing plan and already put out the best numbers ever climbing during the 1st week of the plan. Franks Training plans are the real deal!

  3. Serena Lambiase

    I loved this program! I like to have recommended -structured workouts to do.
    I wanted to get better prepared for a trip to France to do various TDF climbs, so I chose Phil’s KOM plan, since no one has more KOMs in Socal than him.
    I think I PRd every climb in the area during this training program. I got some times that I never thought I would – like under 9 minutes on 7 minute hill.
    I am sad that it’s over and will look at other programs!
    Now, it’s time to go climb in the alps!

  4. Iain Lea

    Awesome!!!

  5. simonize51

    This is my 3rd plan with FasCat. I’ve gone from hip replacement surgery to the best form I’ve ever had on the bike. My goals and first A race include one with a climb that I used this to train for. Along with the strength building, sweet spot and base building my form and fitness has transformed my riding and my fitness.

  6. julianduqueh

    Does it get any better than training just like one of your idols does it? KBOOM!!!! Phil’s way! can’t wait to fire up and recover with cookies with a side of cookies!

  7. Mitch

    This was my first offical structured training plan, 2 weeks prior I had finished working my Sweetspot with a cobbled together plan. The 3 months prior I was averaging 17.5hr training per week and moving into this plan it was hard to do less on the bike although I was quite interested in limbering up with my intro to Yoga. I’m 34yr/o was 64kg and was hoping to boost my 5 and 10min Power.
    The first couple weeks felt like I was losing fitness mentally but after 3 weeks the fatigue started to build and was really looking forward to rest/yoga days.
    I had goals of boosting my 5min Power to 415w and my 10min Power to 380w, as the days n weeks rolled by I achieved my goals in week 5 and hit PR on my Targeted Climb segment on Strava. 8.30 @381w
    I also managed a new 1min Power PR and in peak fitness my weight dropped to 61.7kg, I did give the training my complete focus and in return received my best 1-10mins numbers.
    If you are coming from high volume like I did I can not recommend enough trusting the low volume start. The TSS accumulates and it is extremely efficient training. Yoga was also an eye opener and will continue with it into the future.

  8. James

    Amazing plan if you are a time starved cyclist that needs a plan that isn’t too time intensive and delivers results. I wanted to find fitness from my past and I did. My times up climbs were all the best splits I have produced in past four years. Beautiful thing is I never spend more than 2 hours on the bike, but was able to produce results that boosted my confidence and fitness. This will be my go to every summer.

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Coach

Frank

Duration

6 Weeks

Plan Type

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

Strava Segment

Less than 15 minutes, Greater than 15 minutes

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