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General Fitness- Get fit, get strong, feel good

Author

Alison Powers

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Length

8 Weeks

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Plan Description

Don't have a race goal in mind but want to stay fit, strong, and healthy? If so, this plan is for you.

This 8-week training plan has 2 blocks of training/exercise and strength phases that will work to build full body strength and fitness.

Each training week includes 2 full body strength workouts (all strength exercises and come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form), 1 anaerobic or high intensity (HIIT) workout to stimulate VO2 max fitness, calorie burning, and "shock" the body into changing and adapting, 1 aerobic endurance day (hello fat burning),and 1-2 rest and recovery days. Every Sunday is an athlete choice day so you have freedom to do what you love.

Each week and each training block builds upon the previous week/block. The same applies to the strength exercises. You'll start with basic body weight exercises and gradually build to plyometric jumps and strengthening.

After 8 weeks, you'll feel stronger, more durable, and more fit. You'll also be ready for our General Fitness-Part 2- training plan.

If you have questions about this training plan, please email Alison@alpcyclescoaching.com. I'll respond quickly!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
1:42 hrs 1:00 hrs
Day Off x2
—— ——
Bike x2
2:49 hrs 2:30 hrs
Custom x2
0:43 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
1:42 hrs 1:00 hrs
Day Off
—— ——
Bike
2:49 hrs 2:30 hrs
Custom
0:43 hrs 0:30 hrs

Training Load By Week


Alison Powers

ALP Cycles Coaching

The only person, in history, to win all three road discipline Nationals championships in one year (2014), Alison is the owner and head coach of ALP Cycles Coaching. She has been coaching cyclists for 10+ years. Thanks to her background as both a national level ski racer and bike racer, she brings an unparalleled knowledge and skill base to cycling. USAC Level 2 coach, BICP Level 1 Skills Coach, TrainingPeaks Level 1, Wilderness First Aid, BICP Ride Leader, and NICA Level 2 coach.

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