Summer Race Maintenance/Freshness 12 Weeks Intermediate/Advanced

Average Weekly Training Hours 12:08
Training Load By Week
Average Weekly Training Hours 12:08
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Summer Race Maintenance/Freshness 12 Weeks Intermediate/Advanced is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:15-12:30 hours per week (excluding Rest Weeks). You will need to be able to devote between 4-7:30 hours to training on your weekends. This plan is a Prep and Race Plan, so it includes a Race/No Race Schedule for Thursday or Friday thru Sunday and can be used by non-racers.

Our Summer plans are the perfect way to keep the fitness you have (even improve it) and sharpen and hone your NP (Neuromuscular Power)/Sprinting and AC (Anaerobic Capacity) power.

These plans are great for someone who is ready to make their summer the best ever!

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.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Questions:
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Sample Day 2
1:06:00
85.5TSS
AC Speed Builders 6 x 2 (1:06)

WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: AC “Speed Building” Intervals. Complete 6 x 2 minutes at ANAEROBIC CAPACITY (Power Z6, HR Z6, RPE >7), but really “big-gear accelerate” the last 15 seconds and blow through the finish line of each interval! Rest for 4 minutes between intervals. Discontinue intervals if efforts fall below 110% of FTP. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Self-selected. Terrain is flat to medium grade hill.
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CD: 15 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:15:00
94.4TSS
FTP 2 x 15 (1:15) 10' CD

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Complete 2 x 15-minute FTP Intervals in your FTP ZONE (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 4
1:32:00
124.8TSS
ENDURANCE with NP Bursts 12 x :12 (1:32)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Zone 2 Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 1 hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 5 minutes (prox), targeting over 200% of FTP (MAX). Make sure cadence stays high. Vary terrain.
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CD: 15 minutes of easy pedaling in Active Recovery.

Sample Day 6
2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Sample Day 7
2:00:00
RACE: Race Day!

Race Day!

Have fun and race smart!!

Good luck!

Sample Day 7
3:00:00
217.2TSS
ENDURANCE, FTP 2 x 20 & VO2 3 x 3 (3:00)

WU: 10-15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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MS: Build endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the first hour, complete 2 x 20 minutes at FTP watts (Power Z4, HR Z4, RPE 4-5), with 5-10 minute rests between intervals. During the 2nd hour, complete 3 x 3 minutes at VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5). Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride before beginning your cool-down.
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CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).