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Tim and Emma's 8-Week Maintenance Plan - Classic Zones - 6-9 hours/week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tim Cusick and Emma Grant

All plans by this Coach


8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

training plan

Train like pro cyclist Emma Grant!

“Unprecedented” is the word of the year. We have all been challenged to adapt and make the best out of a new and challenging situation, and we athletes are finding that the coping skills we’ve developed through sport are very apt for life in general. For now we’re in off season 2.0, a chance to do it again but better. Once you’ve allowed yourself an appropriate amount of time to wallow in the disappointment of race cancellations, let's get going!

If your goal is to stay fit and healthy without too much stress on your body, or if you got a late start and want to ease into fitness, this is the plan for you. The workouts in this plan focus on tempo and subthreshold work while building muscular endurance and cadence work. You’ll get Emma’s pro tips to motivate and keep you on track throughout the plan.

This plan is a structured plan using classic zones, making it easy to load your workouts directly to your smart trainer, Zwift, Garmin, etc. Coach Tim believes that regular, moderate training, along with good nutrition and rest, will help you keep your immune system charged and lower your mental stress. Keep positive and stay healthy!

Included with your plan:
- User guide
- Testing protocol
- Coaching comments and tips from Tim and Emma
- Free strength training routine from Menachem Brodie

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 and click here for a comparison chart of his major plans.

Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
08:06:00 03:15:00
Workouts Per Week Weekly Average Longest Workout
08:06:00 03:15:00

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: 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:

  • 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.

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