Train 7 Hours a Week. Get 10x Fitter. Here’s How.

Ever signed up for a cycling plan and had no idea what you were really getting into?
Me too.

One minute it promises more power and better endurance. The next minute you’re staring at a 12-week spreadsheet that looks like it was designed for a full-time pro, not someone with a job, a family, and a life.

That’s why I want to break down exactly what’s inside The Cycle Lean Project, kicking off again on September 15.

Because if you’re thinking about joining, I don’t want you guessing how many hours you’ll need, what kind of sessions to expect, or whether this thing will actually move the needle on your fitness. I want you to see the structure, the science behind it, and the real results other cyclists (just like you) have had.

So in this issue, I’m walking you through:

How many hours you'll actually train each week
What kind of cycling sessions and weight workouts are involved
The intensity breakdown (spoiler: it's not all sweat and suffering)
And what kind of fitness gains you can realistically expect in 12 weeks

This isn’t some generic “ride more, eat less” plan. It’s built for people who want to drop weight, gain power, and become the strongest version of themselves—without spending 15 hours a week in Lycra.

Let’s dig in.

1. What to Expect From the Training Plan

Let’s be honest—time is the biggest barrier most cyclists face. So here’s what you’re actually signing up for each week:

4 x cycling workouts, delivered via TrainingPeaks (fully structured and can sync straight to Zwift or your smart trainer)
1 x strength session (about 30 minutes, bodyweight or gym-based—your choice)
1 x cross-training or active recovery session
1 rest day (because recovery is part of the plan, not a sign of weakness)

Time commitment:
You’ll average 7–8 hours per week, with most of it focused on purposeful riding. The longer weekend rides gradually build from 90 minutes up to around 3.5 hours—so it’s very doable, even around a busy job or family.

I built this schedule with real life in mind. If you’re working 9 to 5 (or 8 to 6), you can still follow this plan and see serious results.

2. How Hard Is It, Really? (Let’s Talk Intensity)

This plan isn’t about smashing yourself every day. It’s smartly designed to stress the body just enough to spark growth—without tipping into burnout or fatigue.

Here’s how intensity breaks down over the 8 weeks:

60–70% of your training time is spent in Zone 2 — easy, conversational pace riding to build aerobic capacity and burn fat efficiently.
20–30% is dedicated to Threshold & Sweet Spot sessions — these are structured efforts around FTP to improve your ability to hold power for longer.
And yes, there are a few spicy sessions (Zone 5/6 efforts) scattered throughout to push VO₂ max and keep your legs snappy.

Everything is progressive. That means each block builds on the one before it, so you’re never thrown into the deep end too fast. Even the strength work is built to support—not crush—you.

You’ll build durability, improve your recovery rate, and get stronger in ways that directly transfer to riding longer, climbing better, and feeling leaner.

3. What Kinda Results Are We Talking?

This part always gets people fired up.

If you commit to the plan—and stick to it for the full 8 weeks—here’s what’s very realistic:

🟢 Weight loss:
4–6 kg dropped while maintaining or even increasing lean muscle (especially if your nutrition supports the work you're doing)

🟢 FTP gains:
Most past participants see an increase of 20–50 watts, depending on where they start. Not bad for just 7 hours a week, right?

🟢 Increased endurance:
Long weekend rides get easier. You recover quicker. You stop blowing up halfway up a climb.

🟢 Better body composition:
More muscle definition. Better posture on and off the bike. And yes—clothes start to fit differently.

Here’s what people who’ve been through it say:

"The whole package was brilliant and the results achieved (>12kg weight loss in 10 weeks; fitter; leaner; more muscle definition, FTP up (final number TBC), VO2 max up 7 ml/kg/min) have been incredible - all expectations have been shattered.

Neil’s coaching is very well tailored for the over 40s. It’s based around common sense and a straightforward balance of exercise, nutrition (real foods not powders/supplements) and rest. It recognises that there’s a real life to be lived and his guidance is pragmatic and easy to follow.

Arguably the highlight has been the community support and the cheering of everyone’s successes." – Keith, 43

"Everything you need to succeed is available. I'm now a lighter, more confident cyclist in just a short time working with Neil. Very recommended to anyone wanting to make a change." – Andrew, 37

"A virtually immersive experience. I loved every minute of it. " – Frank, 52

You don’t need to “ride more” to get better. You need to train smarter.

4. Why This Plan Actually Works

The secret is in the balance.

I built this plan around what I call the Cycle Lean Method—where every session has a job, recovery is respected, and we don’t waste time spinning our wheels (literally or figuratively).

✅ Structured workouts with a purpose
✅ Strength training that supports—not sabotages—your riding
✅ Fatigue management built into the design
✅ Community support and live Zwift rides if you want accountability

There’s a reason it’s helped so many cyclists already. And we’re just getting started.

Wrapping it Up:

The Cycle Lean Project isn’t for everyone.

It’s for cyclists who:

Want to lose weight without starving themselves
Want to gain strength and power without riding 12+ hours a week
Want a clear, simple, effective plan—and are ready to follow through

If that sounds like you, September 15 is your start line.

Spots are limited, and we always fill up fast. If you want in, you can join the priority list now and get early access when doors open.

Whenever you're ready, here are the ways I can help you:

The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
Personalised One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.

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Newsletter (#134)