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Finish Strong - Weight loss and Metabolic Fitness: Phase 2 (6 weeks)


Ken Nicodemus, MA, CMES

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6 Weeks

Plan Description

This 2nd phase of the FitStop weight management and toning program will ramp up your strength and your metabolic fitness (threshold) in preparation for more complex and metabolically active training in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
1:43 hrs 0:40 hrs
X-Train x4
2:17 hrs 0:45 hrs
Other x3
0:25 hrs 0:15 hrs
Walk x2
1:52 hrs 1:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:43 hrs 0:40 hrs
2:17 hrs 0:45 hrs
0:25 hrs 0:15 hrs
1:52 hrs 1:45 hrs

Training Load By Week

Ken Nicodemus

Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.

  • 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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