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Improve Your FRC/Functional Reserve Capacity AC/Anaerobic Capacity 8 Weeks


Hunter Allen & Peaks Coaching Group

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8 Weeks

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Plan Description

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Improve Your FRC/Functional Reserve Capacity AC/Anaerobic Capacity 8 Weeks 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 12 hours per week (excluding Rest Weeks). You will need to be able to devote up to 4 hours of training on your weekends. Weeks 4 and 8 will be Recovery and Test Weeks. This plan is a Prep and Race Plan, so it includes a Race/No Race Schedule for Thursday thru Sunday and can be used by non-racers.

The ability to go hard for a short period of time (less than 2 minutes) and then recover quickly is the characteristic of a winning racer. It’s the short-term anaerobic power that you need in order to quickly distance yourself from your competitors and get away from the group, along with going up those short, hard, steep hills. Improving your “short game” is absolutely a key step for every cyclist that wants to improve their cycling.

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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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x8
10:35 hrs 2:30 hrs
Race x2
3:00 hrs 2:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
10:35 hrs 2:30 hrs
3:00 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on We also consulting and provide custom coaching weekends.

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