This training plan is great for the intermediate athletes that wants to elevate their cycling endurance, run stamina and increase their mobility.
For cycling, the athlete will increase their overall endurance and ride time, starting at 2 hours and completing at 4 hours in the final week. The weekends are spent cycling and the weekdays are reserved for shorter workouts that are 30 - 60 minutes.
During the week, the athlete will work at their running by doing one 30-minute steady state run and one 30-minute interval run. The steady state run is to work at their endurance and pacing. The interval run is to help elevate their threshold, speed and stamina.
There are three yoga sessions in the plan but it is up to the athlete to take a local class or use an online source such as a YouTube channel or yoga app, etc. I do not provide yoga routines or videos but highly recommend using Sarah Beth Yoga on YouTube (my personal go-to).
There is one day off per week for a full day of rest.
The plan is fun, has a variety of workouts, and time for recovery. Although it is based on MaxHR, the athlete can repeat this plan as often as they like and compare their stats to the previous time. If the athlete has a self-paid premium plan, they can change their settings to personalize the plan.
It's a great plan for the off-season or during base training in early season. Or it can be used as a stand-alone plan for running, cycling and mobility fitness.
If you need more information about this plan, please contact me: tammy@gofitlife.ca
Thanks and happy training!
Tammy Lee
GO FIT LIFE
Since 1999
🌐 gofitlife.ca
Coach Tammy Lee is a certified mountain biking, running, triathlon, multi-sport, strength, and weight loss coach with a B.A. and B.Ed. and 25 years of experience. She’s been writing custom plans since 1999 and has coached hundreds of athletes of all levels. Owner of GO FIT LIFE Coaching & Education, she offers personal coaching on TrainingPeaks and skills clinics in Alberta and Nova Scotia. NEW for 2026 – Partnered coach with TransRockies Race Series.