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.

Email: tammy@gofitlife.ca

Thanks, and happy training.

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

Over 20 years in the fitness industry!

Website: https://gofitlife.ca