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

Average Weekly Training Hours 06:25
Training Load By Week
Average Weekly Training Hours 06:25
Training Load By Week

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


written by Tim Cusick, TrainingPeaks WKO4 product leader and master coach with Velocious Cycling Adventures, and sports nutritionist Anne Guzman

WKO4 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.

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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.

Sample Day 2
1:00:00
44.7TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts in your endurance zone.
TERRAIN: Flat to rolling
------
CD:
Cool down 5 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 3
1:15:00
61.6TSS
FRUIT LOOPS

Warm-up:
15 minutes warm up, performing cadence drills described below.
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Begin by pedaling 5 minutes above 90 rpm. For the second 5 minutes, do 30-second reps at 80 rpm and 100 rpm, then pedal 5 minutes at 95+ rpm.
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MS1:
3 x 4-Minute High Cadence Intervals
Ride 2 minutes standing at 70 rpm, followed by 2 minutes sitting at 100+ rpm. Spin easy for 2 minutes between intervals.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
----------
MS2:
3 x 6-Minute High Cadence Intervals
Ride 3 minutes standing at 80 rpm, followed by 3 minutes sitting at 100+ rpm. Spin easy for 2 minutes between intervals.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
----------
Ride any remaining time in your Endurance zone.
----------
CD:
Cool down 5 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 4
1:00:00
44.7TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 minute high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts in your endurance zone.
TERRAIN: Flat to rolling
------
CD:
Cool down 5 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 6
1:30:00
75TSS
FAST FIT AND LEAN THRESHOLD TEST

WU:
20+ minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 3 x 1 minute Fast Pedals (110+ rpm) to wake up legs
--------
MS1
Complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. You should find it hard to breathe, but it shouldn't leave you breathless. Once complete, spin easy in Zone 1 for 10 minutes, then move on to MS2.
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MS2 – TEST
Now that you're fully open and warmed up, let’s go for a killer 20-minute test result. Find a long stretch of road or preferably a low-grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes, then really push. Let your body prepare to handle the lactate generated by this type of effort. Make sure you're recording power, heart rate, and/or distance so we can measure results.
---------
CD:
Spin for 15 easy minutes to shake off the pain!
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 7
1:00:00
44.2TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 30 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 9
1:00:00
52.8TSS
ENDURANCE RIDE W/TEMPO CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 10
1:20:00
60.6TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 50 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.