Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

Track 8 Weeks All-Arounder

Browse More Plans

Track 8 Weeks All-Arounder

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Plan Description


YOUR SHORTCUT TO FAST Peaks Coaching Group

Track 8 Weeks All-Arounder is an 8 week plan designed for the Cyclist who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:15-11:30 hours per week (excluding Rest Weeks). You will need to be able to devote between 3:30-4:30 hours to training on your weekends.

This training plan includes a medley of workouts that engage all of the physiological systems, with an increasing emphasis on AC (Anaerobic Capacity) efforts as the plan progresses. The plan also includes a a steady dose of strength workouts each week until 10 days before your event with the aim of increasing your leg strength so you can really torque those pedals!

While this plan assumes that you have at least a some experience racing or riding on the track and have access to a velodrome at least once a week, track experience and accessibility are not entirely necessary as all of the track workouts can be performed on a road bike.

This is the plan that will allow you to compete on the track!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
• All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
• Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
Learn More

Questions:
How to Select a PCG (Pre-Built) Training Plan

See all of our Training Plans

Still have questions? E-mail Hunter Allen



PCG image



• Custom Coaching for Cyclists & Endurance Athletes • Epic Cycling Camps •

• Pre-Built Training Plans • Custom Training Plans • Shop the PCG Store •

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

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

Rest
No riding or strenuous activity today. Just enjoy the day for mental and physical recovery! However, if you feel like you need get on your bike, limit the ride to 30 minutes and keep your effort in Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Otherwise just get in some light stretching, yoga, and plenty of relaxation!
Details
Tuesday

Points Race Intervals

Bike01:30:00
WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
----------
MS: 3 x 12-minute Points Race Intervals at Sweet-Spot with 30-second Surges beginning at VO2 Max and ending in a full sprint. The purpose of these is to replicate the feeling and pace of going for sprints during a Points Race, and recovering at race pace. Begin the intervals by riding at Sweet-Spot (89% - 92% of FTP, Power Z3.5, Heart Rate Z3.5, RPE 3-5) with a surge every two minutes starting at 1:30 into the interval to VO2 Max (Power Z5, HR Z5, RPE 6-7) for 20 seconds and sprint at your Neuromuscular Zone (MAX) for 10 seconds, then recover back to Sweet-Spot (nothing below 85% FTP) for 90 seconds until the next surge. So, your surges should start at 1:30, 3:30, 5:30, and so on until your last surge ends the interval. Spin easy for 10 minutes between intervals.
----------
Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3).
----------
CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).
Details
Wednesday

Strength Training

Strength00:45:00
No detail

Recovery Spin

Bike01:00:00
MS: Getting out there and riding easy is enough to get more blood flowing through your muscles – speeding the recovery process. So today just ride easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2) on a flat course or inside on the rollers. Try for a cadence 5-10 rpm over what you would normally ride at to keep your pedal force low. Have fun and enjoy the scenery!
Details
Thursday

FTP Intervals

Bike01:30:00
WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
----------
MS: 3 x 10-minute intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5). Rest for 5-10 minutes between intervals.
----------
CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).
Details
Friday

Recovery Spin

Bike01:00:00
MS: Getting out there and riding easy is enough to get more blood flowing through your muscles – speeding the recovery process. So today just ride easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2) on a flat course or inside on the rollers. Try for a cadence 5-10 rpm over what you would normally ride at to keep your pedal force low. Have fun and enjoy the scenery!
Details
Saturday

Gearing Test Day 1

Bike02:00:00
WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
----------
Gearing Test Day. The purpose of today's ride is to get on the track and begin to figure out the ideal gear for your Kilo, 3k Pursuit, and Mass Start.
----------
MS1: Complete 3 All-Out Kilo TT's in three different gears. If at all possible these should be done with someone to hold you for your starts and keep time.
On the first Kilo choose a gear that you feel is ideal for you.
On the second Kilo choose a gear 1-2 inches easier/smaller than you used for the first effort. On the third Kilo choose a gear 1-2 inches harder/larger than you used for first effort.
Spin easy for at least 10 minutes, or as much time as you need, in a very easy gear and/or on the rollers between Kilo efforts.
----------
MS1: Complete 3 All-Out 3k TT's in three different gears. If at all possible these should be done with someone to hold you for your starts and keep time.
On the first 3k choose a gear that you feel is ideal for you.
On the second 3k choose a gear 1-2 inches easier/smaller than you used for the first effort. On the third 3k choose a gear 1-2 inches harder/larger than you used for first effort.
Spin easy for at least 10 minutes, or as much time as you need, in a very easy gear and/or on the rollers between Kilo efforts.
----------
CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).
Details
Sunday

Standing Starts

Bike01:30:00
WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
----------
MS: 10-15 x 150m Standing Starts. If at all possible these should be done on the track in the gear that you intend to race in. Rest for 3-4 minutes between each. Doing these will help you prepare for your start where you can potentially gain or lose a second or two.
----------
CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
09:45:00 02:30:00
Day Off x1
—— ——
Strength x1
00:39:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
09:45:00 02:30:00
Rest Day Off
—— ——
Strength Strength
00:39:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

View all Training Plans by this Coach
  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$149.99 - Buy Now