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Dr Stacy Sims / ECFIT Strength ONLY Version - No Cardio - FS


Erin Carson

All plans by this Coach


12 Weeks

Plan Description

THIS IS THE STRENGTH ONLY Version of this plan. The other version includes cardiovascular training suggestions.

Dr. Stacy Sims / ECFIT Strength Series is a collaboration of the science and systems recommended by Dr. Stacy Sims and presented by Erin Carson, CSCS as part of their desire to help women, of all ages, live their most powerful life.

As a Strength Coach and Fitness Professional for more than 30 years, Erin Carson, CSCS, brings a systematic and approachable journey to building a stronger and more resilient body using both the science and art of strength and conditioning.

This program utilizes the ECFIT Boulder Application and is available for free on both iOS and Android operating systems. Search for ECFIT Boulder to locate and download the strength sessions. Sport sessions are included within the Training Peaks Application.

Dr. Stacy Sims / ECFIT Strength Series 1 is offered as part of an ongoing committed to engage and empower women to have a systematic approach to move with confidence and strength while at the same time helping maintain and enhance overall quality of life.

The project is divided into five different categories with a specific focus to ensure a safe and effective progression for female athletes of all levels. Each segment of training is designed to be completed in order and with the frequency outlined in this document. Once you have completed one round of the journey it is suggested that you go back to the beginning and complete a second round.

Strength Sessions are available through the ECFIT Boulder App - available in the App Store

The Dr. Stacy Sims Strength Series 1 includes 20 focused training sessions:

2 Sessions of Tissue Care, Mobility and Recovery Strategies

2 Sessions of Core Training Focus

5 Sessions of Strength Endurance to prepare the body and tissue for the increased level of intensity and load recommended for optimal training results

5 Sessions of LHS – Lift Heavy Stuff –

4 Sessions of HIIT – High Intensity Interval Training

2 Sessions of AMRAP – As Many Rounds as Possible

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
Strength x6
3:12 hrs 0:45 hrs
Custom x2
0:35 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
3:12 hrs 0:45 hrs
0:35 hrs 0:15 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Erin Carson

ECFIT Strength

ECFIT Strength exists to deliver the art and science of strength programming for endurance athletes.

ECFIT Strength provides programming to the top endurance athletes in the world in triathlon, cycling, running and winter sports.

Custom Programs are available via the ECFIT Programs App as well as the ECFIT On Demand App which provides a myriad of mobility and strength training options. Both Apps are available through my website

  • 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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