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Summer COVID Maintenance/Freshness 12 Weeks Intermediate/Advanced

Author

Hunter Allen & Peaks Coaching Group

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Length

12 Weeks

Plan Specs

cycling road cycling intermediate advanced power based hr based tss based

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Plan Description



YOUR SHORTCUT TO FAST Peaks Coaching Group

Summer Race Maintenance/Freshness 12 Weeks Intermediate/Advanced is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:15-12:30 hours per week (excluding Rest Weeks). You will need to be able to devote between 4-7:30 hours to training on your weekends. This plan is a Prep and Race Plan, so it includes a Race/No Race Schedule for Thursday or Friday thru Sunday and can be used by non-racers.

Our Summer plans are the perfect way to keep the fitness you have (even improve it) and sharpen and hone your NP (Neuromuscular Power)/Sprinting and AC (Anaerobic Capacity) power.

These plans are great for someone who is ready to make their summer the best ever!

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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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:07 hrs 4:30 hrs
4:00 hrs 2:00 hrs
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Workouts Per Week Weekly Average Longest Workout
12:07 hrs 4:30 hrs
4:00 hrs 2:00 hrs
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Sample Day 1

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

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!

Sample Day 2

1:06:00
85.5TSS
AC Speed Builders 6 x 2 (1:06)

WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: AC “Speed Building” Intervals. Complete 6 x 2 minutes at ANAEROBIC CAPACITY (Power Z6, HR Z6, RPE >7), but really “big-gear accelerate” the last 15 seconds and blow through the finish line of each interval! Rest for 4 minutes between intervals. Discontinue intervals if efforts fall below 110% of FTP. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Self-selected. Terrain is flat to medium grade hill.
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CD: 15 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:15:00
94.4TSS
FTP 2 x 15 (1:15) 10' CD

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Complete 2 x 15-minute FTP Intervals in your FTP ZONE (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY Active Recovery (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 an easy spin!

Sample Day 4

1:32:00
124.8TSS
ENDURANCE with NP Bursts 12 x :12 (1:32)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Zone 2 Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 1 hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 5 minutes (prox), targeting over 200% of FTP (MAX). Make sure cadence stays high. Vary terrain.
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CD: 15 minutes of easy pedaling in Active Recovery.

Sample Day 5

0:48:00
45.8TSS
Pre-Race ENDURANCE & AC 3 x :60 - Short (0:48)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 60 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 5

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY Active Recovery (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!

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