7.0 - FITNESS: Get Lean Now - Intense & Strong Beg/Int Riders (Workout Builder)

Average Weekly Training Hours 10:48
Training Load By Week
Average Weekly Training Hours 10:48
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
63TSS
TEMPO 1 x 40 (1:00) 10' WU/CD

WU: 10 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS1: We’re building endurance today! Once warmed up, ride one 40-minute Tempo effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85.
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CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:30:00
45.4TSS
ACTIVE RECOVERY (1:30)

MS: Today is an Active Recovery day targeting ONLY (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 easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 4
1:00:00
74.1TSS
TEMPO 1 x 35 with AC Bursts 15 x :30/1:30 (1:00)

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 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 at least 1 minute apart.
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CD: 15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
106TSS
ENDURANCE & FTP 2 x 15/7:30 (1:30) 10' CD

OUTDOOR WORKOUT, IF POSSIBLE:
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WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS1: We’re building endurance today! Once warmed up, ride in your Endurance (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete 2 x 15-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 7-1/2 minutes of rest between each interval. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Cadence: 85-105.
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CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
3:00:00
160.9TSS
ENDURANCE Ride (3:00)

OUTDOOR WORKOUT, IF POSSIBLE:
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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 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.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:00:00
104.6TSS
ENDURANCE Ride (2:00)

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 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.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 9
1:45:00
113.4TSS
ENDURANCE & FTP 3 x 10/5 (1:45) 10' CD

FOCUS, FOCUS. Get that intensity up and you'll be burning fat for a long time afterward.

WU: 15 minutes working into Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Complete 3 x 10 minutes at lower level FTP (Power Z4, HR Z4, RPE 4-5). Cadence between 90-100 rpm. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) between each effort.
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CD: 10 minutes of easy spinning followed by stretching.

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.