Tim and Emma's 8-Week Maintenance Plan - Classic Zones - 8-10 hours/week
Tim Cusick and Emma GrantAll plans by this Coach
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Tim and Emma's 8-Week Maintenance Plan
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures, and Emma Grant
Train like pro cyclist Emma Grant!
“Unprecedented” is the word of the year. We are all being 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 Coggan 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:
- Instruction booklet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips from Tim and Emma
Need help loading your structured works to your device or smart trainer? Click here to read instructions.
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 Coach Kathy Watts.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:05 hrs||3:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:05 hrs||3:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor