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8 WEEKS TO FAST, FIT, & LEAN: Combined Workout and Nutrition Plan

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8 WEEKS TO FAST, FIT, & LEAN: Combined Workout and Nutrition Plan

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

8 Weeks

Plan Description

8 Weeks to Fast, Fit, & Lean: a combined workout and nutrition plan


written by Tim Cusick, TrainingPeaks WKO product leader and master coach with Velocious Cycling Adventures, and sports nutritionist Anne Guzman


WKO structured training plan


Plan overview

This plan combines daily workouts with a defined and flexible nutrition plan to help you achieve your training and weight loss goals.


Anne’s nutrition program provides an accurate amount of calories and quality macronutrients that will balance your nutritional needs and supply the right amount of energy to complete the workouts while losing 1-2 pounds a week.


Tim’s high-intensity interval training (HIIT) program is the core of this superior training plan that will both enhance your cycling performance and guide you in burning through the calories.


Need help loading your structured works to your device or smart trainer? Click here to read instructions.


More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.


Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:25:00 01:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
06:25:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Read more about Tim here: https://www.joinbasecamp.com/tim-cusick. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers, and he's created over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.


  • 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.

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.

Still have questions about this plan?
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