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PurSue | Masters 2 weeks on 1 week recovery - Guide

Includes Structured Workouts

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

Learn More about Structured Workouts.


Sue Allen

All plans by this Coach


6 Weeks

Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description

This is not a plan, I repeat this is not a plan!

I have put this guide together to help 40+ women make the switch from the usual 3 weeks build 1 week deload model, to one that switches the emphasis to recovery but still getting the same fitness results.

It is well known the older we get we need more time to recover from the harder sessions. However, not all is lost, and we should not stop doing the harder sessions. With some good planning, a progressive training plan, consistency, and time in the gym, we can continue to compete at the level we want for many years to come.

This guide gives you a six week plan going through the 2 weeks build 1 week deload model twice. Showing you how you can progress and regress the sessions to get the training adaption required to build fitness. All of the sessions in the guide are designed so you can give them a go and upload them to on any device you are using.

The guide is made up of:-
2 x shorter sessions that can be done inside or outside - however they suit the turbo better and set to power so great for Zwift.
2 x resistance training sessions with guidance on exercises - it's all about lifting heavy stuff - ideally done at the gym but can be adapted for use at home.
1 x Longer endurance ride - just need you, a bike and a HR monitor.
1 x optional recovery/ cafe ride

If you have any questions you can contact me on at any time or check out for more info.

Welcome to a new way of training. Making you fitter, faster, stronger for many more years.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:28:00 03:15:00
Strength x2
01:20:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
05:28:00 03:15:00
01:20:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Sue Allen


A full time cycling coach looking to give every athlete a unique insight into their own abilities to ensure the most effective way to progress and improve their cycling. Whatever your goal maybe, weather it is to improve your cycling fitness or to take on a bigger challenge, or to be able to compete at a higher level. I can build a bespoke plan taking into account your individual needs, lifestyle, physiology, & goals. To get you to the start line at the peak of your fitness. Find out more below.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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