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Seasonal Bundle Base, Build and Maintain 36 Weeks Intermediate/Advanced

Browse More Plans

Seasonal Bundle Base, Build and Maintain 36 Weeks Intermediate/Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

38 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


YOUR SHORTCUT TO FAST Peaks Coaching Group


Seasonal Bundle Base, Build and Maintain 36 Weeks Intermediate/Advanced
is a 36 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion).

Winter (Base), Spring (Build) and Summer (Maintain). These plans are essentially three plans in one. While I don’t like using the word “Base”, as people usually associate it with long, slow easy riding. You will get a solid foundation of fitness in that it contains Endurance, Tempo and FTP work, but doesn’t start you too hard too fast. The key in these workouts is the progressive nature of them so that each week builds on the previous one and your sustainable wattage gradually increases. Think of increasing the time at which you can maintain your tempo power. This is what the “base” plan will do for you.

The Spring or Build portion will build your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.

The Summer or Maintenance portion is a perfect way to keep the fitness you have (even improve it) and sharpen and hone your sprint skills with NP (Neuromuscular Power) and AC (Anaerobic Capacity) work.

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 allow you to use Power, HR (Heart Rate) or RPE (Rate of Perceived Exertion)
• Exclusive videos that will explain Training Zones and specific aspects of the Workouts
• Exclusive Membership to our private Coach moderated PCG Training Plan Facebook Group
• Backed by Peaks Coaching Group’s 100% Money Back Guarantee.
Want to Learn More

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

See all of ourTraining Plans

If you still have questions, E-mail Hunter Allen or Hunter2@PeaksCoachingGroup.com



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Training Plan Sample Week

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

Winter Strength Training Program FST WK 1

Strength01:30:00
We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!
Details
Tuesday

ACTIVE RECOVERY - Easy Spin (1:30)

Bike01:30:0045 TSSStructured Workout
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Details
Wednesday

Winter Strength Training Program SR WK1

Strength01:15:00
Today complete a scheduled Strength Resistance Workout! These workouts are focused on building total-body strength by focusing on large muscle set lifts. I suggest starting on machines but moving to free weights as you get fitter will help. Also, review the alternate workouts to mix it up some!

Make sure you warm-up with 5 minutes of cardio!
Details
Thursday

Trainer One Leg Pedaling 20 x :60, Fast Pedals 10 x :60 & TEMPO 1 x 25 (1:55) WU 10'

Bike01:55:00103 TSSStructured Workout
WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
----------
MS1: Begin with 10 one-leg pedaling efforts. These efforts are 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
----------
MS3: Finish with 25 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
----------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Friday

Winter Strength Training Program FST WK 1

Strength01:30:00
We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!
Details
Saturday

ENDURANCE Ride (2:00) 10' WU/CD

Bike02:00:00107 TSSStructured Workout
WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Sunday

ENDURANCE with NP Bursts 10 x :08/16:22 (2:15) WU/CD 10'

Bike02:15:00129 TSSStructured Workout
WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
---------
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
11:19:00 05:00:00
Custom x1
—— ——
Day Off x1
—— ——
Strength x1
01:25:00 02:00:00
Race x1
02:13:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
11:19:00 05:00:00
Other Custom
—— ——
Rest Day Off
—— ——
Strength Strength
01:25:00 02:00:00
Other Race
02:13:00 02:00:00

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.

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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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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