Get Lean Now! - Advanced Plan ****NEW**** (Workout Builder format)

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

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

8 week plan- “Your ideal cycling weight” Training Plan for advanced cyclists. Hunter Allen’s experience as a pro cyclist and a world renowned coach helps you get to your ideal cycling weight. This training plan will give you a daily workout that will challenge you and make sure you achieve your ideal cycling weight in just 8 focused weeks. Of course, smart nutrition will be critical as well throughout the 8 weeks.

This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness. This plan is for the advanced cyclist with 9 to 14 hours a week to train. Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.

This plan has been built with power, heart heart rate and rate of perceived exertion (RPE) guidelines. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time! Get your plan now and reach your ideal weight sooner than you thought possible!

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.