The document outlines FasCat's 10-week indoor cycling curriculum. It introduces power-based training and establishes power zones and a baseline 20-minute threshold test. Subsequent weeks consist of various interval workouts targeting different power zones. Testing is repeated in week 9 to measure improvements. The curriculum concludes by encouraging students to continue training and offering discounts on power meters and coaching programs.

1. FasCat’s Power-Based Indoor Cycling Curriculum
 Introduction to Training with Power
• Power is to a cyclist as horsepower is to a car
• Achieve Precise Physiological Adaptations by
Training with Power
• Measure Improvement with Testing (Today &
Week 9 Class)

2. 20 minute Threshold Test
Two Reasons:
1. Setup your Wattage Zones
2. Set Baseline to Compare & Measure Improvement in Week 9
 15 min Warm-up
 2 x 30 secs ON 1 min OFF
 2 min Easy Zone 2
 20 min FULL GAS shift down for resistance and keep
your watts steady
 Cool down

3. Rider:
Threshold
Power
300
Threshold
Heart Rate
160
Wattage Zones Heart Rate Zones
RPE caculated from % of Threshold
Power
caculated from % of
Threshold Heart Rate
From To From To
Level Zone
1 Active Recovery 0 165 ~90 109 <2
2 Endurance 168 225 110 133 2-3
3 Tempo 228 270 134 150 3-4
3/4 Sweet Spot 249 291 144 160 4
4 Lactate Threshold 273 315 152 168 4-5
5 VO2 MAX 318 360 170 n/a 6-7
6 Anaerobic Capacity 363 450 n/a >7

4. Week 2: Tempo Intervals
 4 x 7 minutes ON 3.5 minutes OFF @
YOUR Tempo wattages
 Advanced Aerobic Endurance at its finest
 Packing More Punch Into a 1 hour workout

5. Week 3: Sweet Spot Intervals
 6 x 5 minutes ON 2.5 minutes OFF @ YOUR
Sweet Spot wattages
 More Advanced Aerobic Endurance
 Quintessential “More Bang for your Buck”
workout

6. Week 4: Video & Power Demands from riding
Lefthand Canyon up the backside of Lee Hill
 Tempo & Sweet Spot up Lefthand
 Zone 5/VO2 effort up the backside of Lee Hill
 Zone 6 effort up Lee Hill saddle to the top

7. Week 5: SufferFest !
 “IWBMYATKYT” – “I will beat my ass
today to kick yours tomorrow”
 Set to Pro Tour Coverage – attack &
counterattack your favorite pro riders

8. Week 6: Video & Power Demands from riding the
Morgul Bismarck Course
 VO2 efforts from the bottom to the top of the
Hump, The Wall and the FeedZone Hill
 Sweet Spot on Marshall Road heading East
 Spring is getting closer and so the training is
getting more difficult

9. Week 7: Lactate Threshold Intervals
 2 x 10 minutes ON 5 minutes OFF, FULL
GAS – using your Zone 4 wattages to go as
hard as you can but not too hard
 Using your powermeter to train just right, like
Goldilocks
 We’ll use your wattages from today for a 20
minute pacing strategy next week!

10. Lactate Threshold 2 x10


11. Week 8: Video & Power Demands from
riding Flagstaff!
 Zone 4 wattages to go as hard as you can but not
too hard, especially for the steep section below the
FlagStaff house
 We’ll use your wattage from this climb to give you
pacing watts for next week’s 20 min test.

12. Week 9: Threshold, 20 minute TEST!
 Same as week 1 – only this time you
are faster
 Any improvement in your 20 minute
average power output is real scientific
data that you have ‘gotten faster’ –
Congrats!

13. PowerMeter Deals
10% OFF ANY
PowerMeter we sell:
Stages
Garmin
KICKR
PowerTap
SRM
Quarq

14. Week 10: Class is Over What Next?
1. Sign Up for Spring Indoor Cycling
2. Training Peaks Training Plan
3. Roll into a Coaching Program – start up
fee waived
4. PowerMeter Purchase – 10% Discount
Definitely Ride Outside!
Thanks for attending!

15. Contact Us :: 720.406.7444
Coach Jason, Director of Coaching
jason@fascatcoaching.com
Coach Carson, Indoor Cycling Manager
carson@fascatcoaching.com
Coach Nadia, nadia@fascatcoaching.com
Coach Nate, nate@fascatcoaching.com
Coach Allen, allen@fascatcoaching.com