8 Weeks Get Fit and Lean! Heart Rate & Power, 6-9 hrs/wk

Average Weekly Training Hours 07:48
Training Load By Week
Average Weekly Training Hours 07:48
Training Load By Week

This Training Plan is designed for intermediate to advanced road cyclists who want to get fit and lean (lose fat not muscle) in a short period of time and can train between 6-9 hours/week. Whether you want to get fit for local group rides, racing, or just your own personal goals, this plan will work for you.

This training plan works whether you train with power, heart rate, or perceived exertion. Specific sessions are included that are designed to boost your metabolism. Additionally, coach Simon has included pro tips and suggestions on how to get lean fast and with less struggle.

The plan is designed in 2 week blocks followed by a third easier week. The plan takes you from building muscular endurance, sub threshold fitness, and endurance in the first 3-4 weeks to building threshold, V02 fitness, and muscular endurance in the final 4 weeks. Specific intervals are scheduled in the work week. Weekends are more flexible and include the option to do group rides or the specific training ride included.

This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Sample Day 2
1:00:00
Big Gear 20-30 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 20-30 minutes of continuous big gear riding in your Big Gear zone / 70-80 rpm.

Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 90 rpm+.

Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 3
1:00:00
On/Offs 6 sec sprint

Ride in Zone 1-2. Keep your cadence over 85 rpm on the flats.
Perform 2 x 3 minute On/Off intervals. Start the interval with a 6 second sprint at 95%, recover for 24 seconds with easy spinning, then sprint again for 6 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

Sample Day 3
0:19:59
High cadence indoors *boost metabolism*

Indoor trainer to boost your metabolism. Ride in Zone 2 / 90-110 rpm. Focus on good pedaling form. Include 3 x 10 second seated accelerations.

If you usually train in the evening then do this session on waking. If your train in the mornings do this session in the evening followed by a lighter dinner.

Sample Day 4
1:00:00
Sub Threshold 2 X 15 min + 1 min HC

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.
After a full recovery perform 3-5 x 1 minute Sub Threshold intervals / 100-110 rpm (high cadence) with 1 minute easy pedaling between intervals.

Sample Day 5
0:20:00
High cadence indoors *boost metabolism*

Indoor trainer to boost your metabolism. Ride in Zone 2 / 90-110 rpm. Focus on good pedaling form. Include 3 x 10 second seated accelerations.

Sample Day 6
2:00:00
Ride on feel (Zone 2-3) - group option

Road / Zone 2-3 / SS rpm. Ride as you feel with no structured training. You can do a group ride but avoid going hard. Time in the saddle. Enjoy the bike!

Sample Day 7
1:30:00
Tempo ride

After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.

Simon Kessler & Simon Says Cycling
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.