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Off Season Cross Training 8 Weeks (No Cycling)

Browse More Plans

Off Season Cross Training 8 Weeks (No Cycling)

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Plan Description

YOUR SHORTCUT TO FAST Peaks Coaching Group

Off Season Cross Training 8 Weeks (No Cycling) is an 8 week plan designed for the Cyclist or Triathlete who can train 7-8 hours per week (excluding Rest Weeks).

The season has ended, but it's important to keep some general fitness through the off season. Also, now is the time to build a strong foundation for next season. This plan includes no cycling but offers alternative workouts to maintain fitness and build strength in the off season.

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...
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Questions:
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How it Works

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Training Plan Sample Week

Sample Workouts - Week 100

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Monday

REST DAY Off RE

Today is about resting off the bike and recovering. Great day to relax; take a nap, casual walk or just plain nothing. Recover both physically and mentally.

Details

Tuesday

01:00:00

Power Cycle Workout 1

1. Walking Lunges 3 x 10
2. Bulgarian Squat 2 x 8
3. Pull Up 2 x 10
4. Push Up 2 x 15
5. Plank 4 x 45 Seconds
6. Physio Ball Back Extensions 2 x 10
7. Dumbbell (Kettlebell) Squat 2 x 10
------
8. Platform Depth Jumps 1 x 8
9. Long Jumps 1 x 8
10. Barrier Lateral Jumps 1 x 8
11. Dumbbell/Kettlebell High Swing 2 x 8

Details

Wednesday

00:45:00

Go to the local High School or College stadium with the most stairs.

Easy running 5-10 minutes to warm up.
Do 30 minutes of stairs, walk, run, crawl...whatever, just up and down. Set an attainable goal and go for it. E.g. complete 20 bottom to top stair climbs. Running up stairs is good cross training for cyclist, as it's similar to the pedaling motion!
If you don't have stairs, find a good hill.

Cool down.

Details

Stairmaster

00:45:00

Alternate Workout to Stairs
You can use a stair-master or similar exercise machine if you don't have access to or can't use a stadium. Alternate 8 minutes hard/ 5 minutes easy x 3.

Details

Thursday

01:00:00

Power Cycle Workout 2

1. Dumbbell/Kettlebell Squat 2 x 10
2. Jack Knife on a Ball 2 x 10
3. Dips 3 x 10
4. Pull Ups 2 x 10
5. Ball Roll Out 2 x 20
6. Regular Superman 2 x 20
-----
7. Depth Jumps Vertical 1 x 8
8. Hurdle Jumps 1 x 8
9. Box Shuffle 1 x 8
10. Single Leg Chop 2 x 10

Details

Friday

00:30:00

Row 30 minutes broken into 5x5 minutes. Rest 1 minute between efforts.
Start the first 5 minute effort easy.
Increase your effort in each consecutive 5 minute work interval making the last effort the strongest.

Details

00:30:00

Break your swim up as continuous swimming can be monotonous.
4x400 meters at a comfortable effort. Push a little harder on the last two if you're feeling up for it. Rest 60 seconds between each 400.

Details

Saturday

PC Cycle 3

01:00:00

Saturday and Sunday can be swapped.
Power Cycle Workout 3

1. Step ups 2 x 10
2. Side Bridge Hip Abduction 2 x 10
3. Bent Over Row 2 x 10 each Arm
4. Dumbbell Chest Press 3 x 8
5. Plank 4 x 45 seconds
6. Rear Inclines 3 x 30 Seconds
-----
7. Staircase Jumps 1 x 10
8. Vertical Jumps 1 x 8
9. Lateral Bound 1 x 8
10. Plank Shuffle 1 x 20

Details

Sunday

00:45:00

Go to the local High School or College stadium with the most stairs.

Easy running 5-10 minutes to warm up.
Do 30 minutes of stairs, walk, run, crawl...whatever, just up and down. Set an attainable goal and go for it. E.g. complete 20 bottom to top stair climbs. Running up stairs is good cross training for cyclist, as it's similar to the pedaling motion!
If you don't have stairs, find a good hill.

Cool down.

Details

Stairmaster

00:45:00

Alternate Workout to Stairs
You can use a stair-master or similar exercise machine if you don't have access to or can't use a stadium. Alternate 8 minutes hard/ 5 minutes easy x 3.

Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Strength x3	03:00:00	01:00:00
Day Off x2	——	——
Run x2	01:29:00	00:55:00
Rowing x1	00:30:00	00:30:00
Swim x1	00:30:00	00:30:00
X-Train x1	01:01:00	00:55:00

Workouts Per Week		Weekly Average	Longest Workout
Strength		03:00:00	01:00:00
Day Off		——	——
Run		01:29:00	00:55:00
Rowing		00:30:00	00:30:00
Swim		00:30:00	00:30:00
X-Train		01:01:00	00:55:00

Training Load By Week

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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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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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.

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

$49.95

Buy Now

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.

$49.95 - Buy Now