7.0 - FITNESS: Get Lean Now - Intense & Strong Beg/Int Riders by Hunter Allen

Average Weekly Training Hours 10:50
Training Load By Week
Average Weekly Training Hours 10:50
Training Load By Week

This 8 week training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This 8 week plan is for cyclists that are used to hard workouts and intensity. This is not a beginner cyclist's plan. 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 focused cyclist with 6 to 12 hours a week to train and who likes to train hard. 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. 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 2
1:00:00
TEMPO - 40 minutes

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: Start out by riding for 10 minutes with effort at Endurance (Power Z2, HR Z2, RPE 2-3)

MS: Then ride 40 minutes non-stop at Tempo (Power Z3, HR Z3, RPE 3-4) on a mostly flat course. 85-95 rpm. Smooth pedaling.

CD: 5 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 3
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate 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
1:00:00
TEMPO w/AC BURSTS

WU: 10-15 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 35 minute Tempo Zone (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within the 35 minutes to watts at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) for 30 seconds. Space the bursts 1.5-2 minutes apart.
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CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
CLASSIC FTP INTERVALS 2 x 15 Min

WU: 10-20 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 5 x 1-minute fast pedals to wake up legs. ------- MS1: FTP Builder Intervals. 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 each interval. 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. ------- CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
3:00:00
ENDURANCE Ride

WU: 10-15 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. ---------- MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:00:00
ENDURANCE Ride

WU: 10-15 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. ---------- MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 9
1:45:00
CLASSIC FTP INTERVALS 3 x 10 Min

WU: 15-12 minutes working into Endurance(Power Z2, HR Z2, RPE 2-3) During this warm-up, compete 1 x 5 Minute Effort at (or just below) FTP zone (Power Z4, HR Z4, RPE 4-5, then spin for 5 minutes easy before starting MS1,
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MS1: FTP Builder Intervals. Complete 3 x 10-minute FTP Intervals in your FTP zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. 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 Active Recovery (Power Z1, HR Z1, RPE <2).

Hunter Allen
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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 www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.