This spin, row and strength cross-training plan is for the individual is designed for intermediate fitness levels who have 5-6 hours a week to train. Email support is included.
To use this plan, you will need a cycling power meter and have your lactate threshold heart rate values determined for the rowing workouts. For the strength workouts, you will need dumbbells.
Spin workouts - they are designed to boost your FTP. If you do not have your FTP determined before doing this plan, I suggest doing an FTP test. There are three spin workouts in total, all of which are intervals. Two of them are high intensity and the third is steady state.
Row workouts - they are all designed for endurance. You will not work any higher than zone 2 in these workouts. There are two rowing workouts per week.
Strength workouts - there are two strength workouts included and both of them are guided via video. I have an active YouTube channel (Tammy Lee TV) and so I incorporated these workouts into this plan.
Rest days - there aren't any BUT on Sunday you have a low volume short core strength workout which can be considered an active recovery workout. If you do this 20-minute workout and take the rest of the day off, you should be fine. However, feel free to take rest days as needed, always!
If you have any questions about this plan before you purchase, please email me:
tammy@gofitlife.ca
Thanks, and happy training.
Coach Tammy
Coach Tammy Lee specializes in high-touch, integrated coaching for masters endurance athletes pursuing competitive and personal performance goals. Coaching since 1999, she combines endurance training, strength, sports nutrition, and recovery to help athletes perform better while balancing the demands of everyday life. A masters athlete herself, Tammy brings racing experience across mountain biking, cyclocross, running and triathlon. She is the founder of GO FIT LIFE Coaching & Education.