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8 Weeks Get Faster on Group Rides! Heart Rate & Power, 6-9 hrs/wk

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8 Weeks Get Faster on Group Rides! Heart Rate & Power, 6-9 hrs/wk


Simon Kessler

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8 Weeks

Plan Description

This Training Plan is designed for men and women road cyclists who want to become faster on their local group rides and may have aspirations of racing. You will get the most out of this plan if you train with a power meter or heart rate monitor.

You should have a strong base of threshold fitness before attempting this plan and be accustomed to training between 6-9 hours/week. I recommend following this plan after you have completed my “8 Weeks to Big Improvements in Threshold Power” plan.

The plan is designed with 3 weeks of building in intensity followed by a recovery week. Each weekend 1-2 group rides are scheduled.

The training plan works all areas that you need to improve on so that you become faster and stronger on your local group rides. On some training sessions you will be working on your strength with big gear workouts or sustained threshold power intervals, on other days it’s all about speed with sprints, short 30 second intervals, or VO2 intervals. These shorter more intense sessions will simulate the efforts you have to make on your local group ride when you hit that tough climb or there is a sprint coming up.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at:

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:15:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:15:00 03:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at

  • 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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