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

8 Week Aerobic and Muscular Strength Builder

Browse More Plans

8 Week Aerobic and Muscular Strength Builder

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Scott Maclean

All plans by this Coach

Length

8 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

In this 8 week plan you have an incredible range of workouts that will push up your aerobic fitness as well as introducing you to strength based pedal drills.

The sub threshold workouts are torque workouts are created solely by coach Scott and have been tested with success on international cyclists

The 8 weeks can be run at 6 hours a week or 10-12 hours. You just select the volume of zone 2 work that you add in.

The mid - week sessions are critical and must be completed. You can spread these out and have one at the week.

There are 10 x Habit tasks built in to the training as well. Follow them to really up your game and knowledge.

Make sure you follow coach Scott in YouTube and/or Facebook so you can keep up date with the LIVE coach chat from his fitness studio and bike fit studio.

Once you finish this 8 week period, you will be ready for more intensity and volume in your training so make sure you get part 2 of the training

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

25 min Test Warm Up for both endurance or aerobic capacity tests

Bike00:25:0023 TSSStructured Workout
easy 2 mins then ramp for 3 x 2 mins before easy 2 min finish
Details

Endurance FTP Test - 30 min effort

Bike00:30:0050 TSSStructured Workout
This test works best for all riders but especially for riders with high Peak Power. So if you are above 1100w then I advise doing a longer FTP test. If you don't know your peak power then do a flat out 6 second test and get a value.

If you do a shorter test then high high % of fast twitch fibres can create a slightly higher FTP than you may actually be able to sustain on the road for an hour.

FTP is only one metric at the end of the day and it will not define your ability on the ability - I assure you!

In this effort you need to put out progressive max effort for 30 mins and then lap the final the 20 mins and use the avg power for that period. Then remove 5% from that value and insert this as your FTP.

The final 20 mins is also your threshold heart rate (FTHr) insert this value as well into Training Peaks. It's good to measure heart rate against power for certain aerobic sessions. I explain this in some my FB videos..
Details
Tuesday

Cadence drills with recovery focus with 10 x 30 secs at 110-120rpm

Bike00:55:0044 TSSStructured Workout
Begin with a cadence of 85 rpm and work up to a steady pace at 90-95 rpm. Every 3 minutes, do a 110 to 120 rpm high-cadence spin-up for 30 seconds (ride for at least 5 minutes before you start the spin-ups). Use very low (easy) gearing so your heart rate does not go above Zone 2. This is not a high-intensity workout. Your goal is to improve your ability to spin a higher cadence and to recover.
Details
Wednesday

Aerobic Zone spinner with optional Time

Bike01:00:0046 TSSStructured Workout
Aerobic CV builder at 60 mins

This is your session to use your personal time BUT you must keep in zone 2. You must pay close attention to your Heart Rate and make sure that it stays in zone 2. Don't become trapped to the power or speed. Listen to the 'engine' and PAY attention to the heart rate levels. Your internal demand is key.
Details
Thursday

FTP Ladder efforts at 2 x 20 with 6/4 splits at Sub Threshold into aerobic zone 2

Bike01:03:0059 TSSStructured Workout
10 min warm up - you can change to suit


In this session you have 2 x 20 mins BUT with a difference. I want you to aim for ST hold at 88-90% for 6 mins and then drop to 4 mins at 65-75% before returning to ST for 6 mins and repeating the 4 mins at 65-75%. You then rest for 3 mins and then repeat the 20 mins.

You want to see the heart rate plateau after the sub threshold effort and then drop.

Add 20-30 mins at the end in zone 2 if you have the time

These efforts will advance towards threshold efforts once you have built up your engine
Details
Friday

Friday Rest Day

Rest
Take time to reflect on the week. High points and possible low points (I am sure that there were not many lows :) )
Plan ahead for the weekend and maximise your time to the full
Details
Saturday

Aerobic Push Ride

Bike02:15:00149 TSSStructured Workout
In this session you are building on the FTP work from midweek. I have set it at 10mins at 85-95% with 5 mins at 70-80% - I have set the block of work at 90 mins but control this with the time you have. Ideally you are on the road but if not then the turbo has to do. Results come with hard work! Aim to push through each 10 min block with slightly more power but aim to keep with the 95% limit.
Details
Sunday

Aerobic Endurance Ride

Bike02:00:0087 TSSStructured Workout
Easy/steady Zone 2 ride today.. Back on the CV building
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:52:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
07:52:00 03:00:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Scott Maclean

Kinetic Cycle Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

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.

$106.24 USD for the first year, billed yearly.

$19.00 - Buy Now