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Spin, Row & Lift

Includes Structured Workouts

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

Learn More about Structured Workouts.


Tammy Slauenwhite

All plans by this Coach


4 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

This plan is for the individual who loves to spin, row, and lift. It is designed for intermediate+ fitness levels who have 5-6 hours a week to workout.

To use this plan, you will need a cycling power meter and have your lactate threshold heart rate values determined for the rowing workouts. For the strength workouts, you will need dumbbells.

Spin workouts - they are designed to boost your FTP. If you do not have your FTP determined before doing this plan, I suggest doing an FTP test. There are three spin workouts in total, all of which are intervals. Two of them are high intensity and the third is steady state.

Row workouts - they are all designed for endurance. You will not work any higher than zone 2 in these workouts. There are two rowing workouts per week.

Strength workouts - there are two strength workouts included and both of them are guided via video. I have an active YouTube channel (Tammy Lee TV) and so I incorporated these workouts into this plan.

Rest days - there aren't any BUT on Sunday you have a low volume short core strength workout which can be considered an active recovery workout. If you do this 20-minute workout and take the rest of the day off, you should be fine. However, feel free to take rest days as needed, always!

If you have any questions or concerns, please contact me. Email support is included in this plan.


Thanks, and happy training.

Coach Tammy
Endurance Coach & canfitpro PRO TRAINER
TrainingPeaks Coach, Lvl 1

Over 20 years in the fitness industry!


How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:33:00 01:00:00
Strength x2
00:55:00 00:35:00
Rowing x2
01:55:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:33:00 01:00:00
00:55:00 00:35:00
01:55:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Endurance Coach & Educator


Structured training plans for triathlon, duathlon, running, and cycling. Also providing plans for strength training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Ask about my membership program with additional features and benefits. Contact me if you have questions, especially if you are unsatisfied with any one of my plans so I can have the opportunity to make it right. The joy is in the journey. ~ Coach Tammy Lee ✌️

  • 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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