Fitness Get Lean Now Intense & Strong 8 Weeks Advanced

Average Weekly Training Hours 11:07
Training Load By Week
Average Weekly Training Hours 11:07
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Fitness Get Lean Now Intense & Strong 8 Weeks Advanced is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10:30-15:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 3-7:30 hours to training on your weekends.

This plan is designed for the Athlete who is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on that path using optimized training, ramping up your metabolism for optimal fat burning, reducing your overall body fat percentage and improving your fitness.

Get your plan now and reach your ideal weight sooner than you thought possible!

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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Sample Day 2
1:15:00
83.5TSS
TEMPO 1 x 60 (1:15) 10' WU 5' CD

WU: 10 minutes working into ENDURANCE Power (Power Z2, HR Z2, RPE 2), just spinning at a nice easy pace. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 60 minutes of riding with watts at TEMPO Power (Power Z3, HR Z3, RPE 3-4) , just nice and steady. If you have to go over hills and your watts go higher, that's o.k., but generally average TEMPO watts today.
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CD: 5 minutes just easy pedaling at 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
1:15:00
88.6TSS
TEMPO 1 x 45 with AC Bursts 15 x :30/2:30 (1:15)

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
2:00:00
141.5TSS
ENDURANCE & FTP 4 x 10/5 (2:00)

WU: 15 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 4 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: 15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).