Get Lean Now 8 Weeks Advanced

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:05



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Get Lean Now 8 Weeks Advanced is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:15-13:20 hours per week (excluding Rest Weeks). You will need to be able to devote between 2-6:45 hours to training on your weekends.

This plan is designed for the Athlete who is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on that path using optimized training, ramping up your metabolism for optimal fat burning, reducing your overall body fat percentage and improving your fitness.

Get your plan now and reach your ideal weight sooner than you thought possible!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
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• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Sample Day 1
1:30:00
78.1TSS
Endurance Ride (1:30)

WU: (WARM-UP)- Start your ride for 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3)
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MS:(MAIN-SET) Just easy and cruising at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
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CD:(COOL-DOWN) 10 minutes with effort at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 2
2:10:00
126.3TSS
ENDURANCE & TEMPO 1 x 40 (2:10)

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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MS: Ride with group or alone, focus most of the time in ENDURANCE (Power Z2, HR Z2, RPE 2-3), as part of ride by completing 1 x 40 minutes TEMPO effort in the TEMPO (Power Z3, HR Z3, RPE 3-4) . Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 3
1:00:00
50.9TSS
ENDURANCE Day (1:00)

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 4
2:10:00
127.7TSS
ENDURANCE & TEMPO 1 x 40 with Bursts 5 x :20 (2:10)

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up.
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MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3), as part of ride by completing 1 x 40 minutes TEMPO effort focusing on keeping watts in the TEMPO (Power Z3, HR Z3, RPE 3-4). During the TEMPO effort add 5 x 20 second BURSTS at your FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5). Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 6
2:00:00
105.6TSS
ENDURANCE Day-GL-DNE (2:00)

Give it a shot!!!!!!!!! Go for it and push a bit today.

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3)) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the ENDURANCE (Power Z2, HR Z2, RPE 2-3) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 7
1:00:00
50.9TSS
ENDURANCE Day-GL-DNE (1:00)

An easier day with endurance riding. Just steady and smooth.

WU: 10 Minutes working ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 9
1:15:00
77TSS
ENDURANCE & SST 2 x 12 (1:15)

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between intervals, Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2.