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Fitness Get Lean Now Intense & Strong 8 Weeks Advanced

Browse More Plans

Fitness Get Lean Now Intense & Strong 8 Weeks 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

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


YOUR SHORTCUT TO FAST Peaks Coaching Group

Fitness Get Lean Now Intense & Strong 8 Weeks Advanced is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10:30-15:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 3-7:30 hours to training on your weekends.

This plan is designed for the Athlete who is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on that path using optimized training, ramping up your metabolism for optimal fat burning, reducing your overall body fat percentage and improving your fitness.

Get your plan now and reach your ideal weight sooner than you thought possible!

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

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Still have questions? E-mail Hunter Allen



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How it Works

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Track Your Progress

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Training Plan Sample Week

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

Rest Day - Easy

Rest
Today is a rest day!! Take a walk, do some yoga, just watch tv... as long as you're taking it easy and resting!
Details
Tuesday

TEMPO 1 x 60 (1:15) 10' WU 5' CD

Bike01:15:0084 TSSStructured Workout
WU: 10 minutes working into ENDURANCE Power (Power Z2, HR Z2, RPE 2), just spinning at a nice easy pace. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS: 60 minutes of riding with watts at TEMPO Power (Power Z3, HR Z3, RPE 3-4) , just nice and steady. If you have to go over hills and your watts go higher, that's o.k., but generally average TEMPO watts today.
------
CD: 5 minutes just easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details
Wednesday

ACTIVE RECOVERY (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!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.
Details
Thursday

TEMPO 1 x 45 with AC Bursts 15 x :30/2:30 (1:15)

Bike01:15:0089 TSSStructured Workout
WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: Complete 35 minute Tempo Zone (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within the 35 minutes to watts at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) for 30 seconds. Space the bursts at least 1 minute apart.
-------
CD: 15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Friday

ENDURANCE & FTP 2 x 15/7:30 (1:30) 10' CD

Bike01:30:00106 TSSStructured Workout
OUTDOOR WORKOUT, IF POSSIBLE:
-------
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
-------
MS1: We’re building endurance today! Once warmed up, ride in your Endurance (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete 2 x 15-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 7-1/2 minutes of rest between each interval. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Cadence: 85-105.
-------
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Saturday

ENDURANCE Ride (3:00)

Bike03:00:00161 TSSStructured Workout
OUTDOOR WORKOUT, IF POSSIBLE:
-------
WU: 15 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: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Sunday

ENDURANCE Ride (2:00)

Bike02:00:00105 TSSStructured Workout
WU: 15 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: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
11:07:00 04:00:00
Day Off x2
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
11:07:00 04:00:00
Rest Day Off
—— ——
Other Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

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?
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