8 Weeks Get Fit and Lean! Heart Rate & Power, 6-9 hrs/wk
Simon KesslerAll plans by this Coach
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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:48 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:48 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?