Back to Fitness 8 Week Plan
Back to Fitness 8 Week Plan
Author
Sarah Matchett
Length
8 Weeks
Plan Description
This 8 week progressive cycling and strength plan is designed for those coming back from an injury or illness, or just prolonged time without training. The goal is to hlep you safely gain aerobic fitness and strength.
The plan starts with three days of riding and gradually builds to five, incorporating functional strength work and cross-training for whole body approach to training. The plan finishes with a baseline power test that can be used to set more specific HR and/or Power Targets for your Next Phase of Training.
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Guiding Principles:
Progressive Load – Start conservatively, gradually increasing volume and intensity.
RPE-Based Effort – Keep intensity in check using Rate of Perceived Exertion (RPE), avoiding excessive strain.
Strength & Mobility – Short, easy functional strength sessions to build balance, and resilience.
Cross-Training – Encouraging variety of workouts to maintain motivation and total body fitness.
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How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
03:51:00 | 01:20:00 |
|
Strength
x2
|
—— | —— |
|
X-Train
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:51:00 | 01:20:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.