Maintain your Fitness-EXPERT-ELITE RIDERS Cycling Maintenance Plan Power & HR -8 Weeks
Peaks Coaching Group
Cycling Maintenance 8 Weeks is an 8 week plan designed for the EXPERT/ELITE Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10-15+ hours per week. You will need to be able to devote between 4-5:30 hours to training on your weekends. You should be a bad ass to do this plan, since for most people it will be a build.
These workouts are built in the structured workout builder format, so you can download them to your Garmin, Wahoo, or inside Zwift, Rouvy, etc.
The goal of this plan is to maintain your fitness as we head towards a transition period or any time you want to just pause your "improvement cycle" or delay a peak of fitness. The plan will focus mostly on Tempo workouts with a few NP (Neuromuscular Power), AC Anaerobic Capacity, and VO2 max workouts to keep those systems firing. You still do some workouts and intervals, don't worry, but there will not be many of them (or as many as you are probably used to!) and your hours should be consistent with previous weeks or a drop down from those hours. It will also include some group rides as well as alternate workouts.
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.
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Still have questions? E-mail Hunter Allen
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||15:37 hrs||4:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||15:37 hrs||4:30 hrs|
Sample Day 1
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.
Sample Day 2
WU: 20 minutes with watts at Endurance (Power Z2, HR Z2, RPE 2-3). Then do 3 x 1-minute fast pedaling efforts at 100rpm with watts at Tempo (Power Z3, HR Z3, RPE 3-4) resting for one minute between each. These are to help open up the legs and finish warming up the muscles.
After the fast pedals, ride for 3 minutes easy at Endurance (Power Z2, HR Z2, RPE 2-3) and move on to MS1.
MS1: AC Testing. The next efforts are a test of your anaerobic capacity:
Do 2 x 1-minute efforts with watts at L6 Anaerobic Capacity (Power Z6, HR Z6, RPE >7). Start these by jumping out of the saddle and accelerating hard up to speed and then really pushing until you explode at the end of the minute!
Ride easy at Endurance (Power Z2, HR Z2, RPE 2-3) for 5 minutes after each effort. Once your legs are recovered from the second interval, then move to MS2
MS2: VO2 Max Test. Go for it! 1 x 5-minute all-out effort with watts at VO2 (Power Z5, HR Z5, RPE 6-7).
Punch it as hard as you can and hold the highest watts you can for the 5 minutes, don’t start too hard though! Then ride 10 minutes easy at Endurance (Power Z2, HR Z2, RPE 2-3) and move on to MS3.
MS3: NP Testing. Finish off the short tests with a test of your neuromuscular power or sprinting ability.
Do 3 x 20-second “Super Jumps” with watts at Neuromuscular Power.
Jump as hard as you can out of the saddle and then continue sprinting, like you are about to win a race, for 20 seconds!
We are only going to take and look at the best 5 seconds, but I want 20 seconds of effort to make sure you give it your all.
REST 3 minutes between each sprint with VERY EASY pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).
Then ride easy for 10 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) and move on to MS4:
MS4: FTP Test. Time for a 20 minute Time Trial with watts at Threshold (Power Z4, HR Z4, RPE 4-5).
Again, remember your goal: Produce the best average watts you can for the entire 20 minutes, so don’t start out too hard and blow up in the first 5 minutes. Start conservatively for the first 3-4 mintues and really dial in your effort for the rest of the test.
It’s important that you really give it your all. Focus and push hard!
CD: 30 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 3
WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
MS1: Sweet Spot Crisscross intervals. A crisscross interval is an interval in which you vary your efforts to really teach your body to clear lactate. Complete 2 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes pop it up to 120% of FTP (Power Z5, HR Z5, RPE 6-7) for 30 seconds and recover back to 89-92% (nothing below 85%). Rest 5 minutes between intervals. Rest for 10 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) before moving on to MS2. Cadence: Self-selected. Terrain: Flat to low grade climbing.
MS2: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 2 x 5 Minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5). Continue onto MS3:
MS3:Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
CD: 15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 4
WU: 15 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
CD: 10 minutes of easy spinning.
Sample Day 6
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
MS1: "Sit-In" Group Ride. Group rides can be helpful in our training as they build our ability to ride in a group and follow. During your group ride, work on your pack skills, follow wheels, and keep power in zones. Nothing too aggressive.
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 6
WU: 15 Minutes working ENDurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs--------
MS: SST Intervals. On trainer, out on road or in a group, find the local long climb, strong headwind or put a block under your front wheel on the trainer and complete the 20 minute efforts heading up. If you have the right grade climb, can go lower on the cadence targets! Need to build FORCE power! SST intervals are part of our continued effort to build and maintain base. Complete 2 x 20 Minute Intervals at 89% - 92% of FTP (Power Z3.5, HR Z3.5, RPE 3-4) with 5 minutes recovery in-between, Ride all other time in ENDurance zone. Terrain: Flat to Rolling; Cadence: 85 - 105 during endurance ride time and 75-85 during interval efforts / climbs
CD: 15 Minutes
Sample Day 6
WU: 15 minutes easy and getting warmed up at L2 Endurance (Power Z2, HR Z2, RPE 2-3)
MS1: Do 2x20 minutes with watts just below L4 Threshold and at L3 Upper Tempo (Power Z3, HR Z3, RPE 3-4) Sub LT. 10 minutes rest at L2 Endurance (Power Z2, HR Z2, RPE 2-3) .
MS2: Then do a pyramid of: 1 minute with watts at L6 Anaerobic Capacity (Power Z6, HR Z6, RPE >7), 2 minutes with watts at Upper L5 VO2 (Power Z5, HR Z5, RPE 6-7), 3 minutes with watts at L5 VO2 (Power Z5, HR Z5, RPE 6-7), 3 minutes with watts at Upper L5 VO2 (Power Z5, HR Z5, RPE 6-7), 2 minutes, 1 minute with watts at L6 Anaerobic Capacity (Power Z6, HR Z6, RPE >7) - SUPER hard in that last minute.
Do one minute rest between each interval at L2 Endurance (Power Z2, HR Z2, RPE 2-3) .
MS3: Finish with some 10 minutes at L3 Tempo (000w-000w) and a hard jump (sprint) at L6 Anaerobic Capacity (000w-000w).
CD: 15 minutes at L2 Endurance (Power Z2, HR Z2, RPE 2-3)
Predicted TSS= 125, IF= . 79