8 Weeks Get Fit and Lean! Power *Workout Builder*, 6-9 hrs/wk

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8 Weeks Get Fit and Lean! Power *Workout Builder*, 6-9 hrs/wk


Simon Kessler

All plans by this Coach


8 Weeks

Typical Week

8 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate masters weightloss power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

“Lose weight and feel strong!”

This Training Plan is designed for road cyclists who want to get fit and lean (lose fat not muscle) in a short period of time and can train between 6-9 hours/week. Whether you want to get fit for local group rides, racing, or just your own personal goals, this plan will work for you. The plan is in the new Workout Builder format which provides your personalized power targets in each training session which are calculated automatically from your FTP. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The plan is designed in 2 week blocks followed by a third easier week. The plan takes you from building muscular endurance, sub threshold fitness, and endurance in the first 3-4 weeks to building threshold, V02 fitness, and muscular endurance in the final 4 weeks. Specific intervals are scheduled in the work week. Weekends are more flexible and include the option to do group rides or the specific training ride included. Specific optional 20 minute sessions are included that are designed to boost your metabolism and promote weight loss.

Prior to this plan you should have a good level of fitness and have been training consistently for 4+ weeks for a minimum of 6 hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to your Garmin with the TrainingPeaks IG Garmin app

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:49

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

Big Gear (30 min)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 2

Sprints On/Off

Easy ride with some 6/24 On/Off sprints. Start the interval with a sprint at 95% perceived effort for specified duration / recover for specified duration...repeat. Suggested gear: 53 x 15 or 50 x 14. Alternate: seated sprint / out-the-saddle sprint until all sprints are completed. For indoor trainer perform all sprints seated in the saddle.

Sample Day 2

Recovery + High Cadence & Accelerations *boost metabolism*

Rollers or Trainer. Very easy focusing on high cadence.

Sample Day 3

Sub Threshold (2 x 15 min)

Sub Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer

Sample Day 4

Recovery + High Cadence & Accelerations *boost metabolism*

Rollers or Trainer. Very easy focusing on high cadence.

Sample Day 5

Ride Zone 2-3 (group ride option)

Time in the saddle at a moderate intensity. Keep your cadence over 85 rpm when cycling on flat roads. Alternatively, you can do a group ride (optional).

Sample Day 6

Tempo Riding

After your warm-up ride at a high tempo intensity for the time specified. The power target is Normalized Power (not actual average). You may be above target on hills and below on downhills. While on the flat aim to ride around the power target. 

To get the most out of this training perform the tempo riding in one go with no stops (or trainer).

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