After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Bike

Planned Time: 1:00:00
Welcome to the first day of your Performance Training Plan. This is a plan that will help you to take your fitness to another level. It's built just to be used with the LeMond G-Force bikes and will reference the plans that come on the bike. This will allow you to use the G-Force bike to it's fullest potential, while maintaining the simplicity of the pre-loaded training programs. When beginning your plan, start out conservatively and then to add more and more intensity to your workouts. Always challenging yourself will guarantee improvement. Make sure that for every workout, you have a water bottle to sip on, a nice strong fan that is set up in front of you to cool yourself off and a towel close by to wipe off the sweat. The fan will help you to be stronger near the end of the workout and is really important, so make sure to have that turned on and ready to go before each workout. Your Workout for today: Start pedaling, select CONSTANT HR, input weight and age, choose a maximum HR that will keep your HR in the endurance zone( 69-83% of your Threshold HR). So, for example, if your Threshold HR is 155, then you will want the maximum that you input to be 128(83%). Read the glossary in the LeMond Training Guide for 'how to find your Threshold HR'.

Workout #2 : Bike

Planned Time: 1:00:00
Start pedaling, select CONSTANT HR, input weight and age, choose a maximum HR that will keep your HR in the Tempo zone( 84-94% of your Threshold HR). So, for example, if your Threshold HR is 155, then you will want the maximum that you input to be 145(94%). Read the glossary in the LeMond Training Guide for 'How to find your Threshold HR'.

Workout #3 : Bike

Planned Time: 1:00:00
Start Pedaling, and select LeMond Training. Then use the +/- buttons to select 'Fat Burner Plus'. With (2) nice hills in this workout and a steady 'ramp', this will really boost your metabolism! One key to really burning alot of fat is that you have to stress your cardiovascular system, so that your HR gets up, near your threshold HR. This way your body has to work overtime AFTER the workout to recover and that's what stimulates the fat burning mechanism in the body. It's AFTER your workout that you are burning more fat. During the workout you are burning carbohydrates and pumping that heart. *NOTE: This workout is only 30minutes long on the console, just repeat it a 2nd time to get in the full hour. *

Workout #4 : Bike

Planned Time: 1:00:00
Start pedaling, select CONSTANT HR, input weight and age, choose a maximum HR that will keep your HR in the Tempo zone( 84-94% of your Threshold HR). So, for example, if your Threshold HR is 155, then you will want the maximum that you input to be 145(94%). Read the glossary in the LeMond Training Guide for 'How to find your Threshold HR'.

Workout #5 : Bike

Planned Time: 0:30:00
Start Pedaling, and select LeMond Training. Then use the +/- buttons to select 'Bust Your Gut'. Make sure you push the envelope on the little intervals within the program. They should be tough! Your Heart Rate should steadily rise throughout the workout. Make sure that you push on the last interval!

Workout #6 : Bike

Planned Time: 0:30:00
Do Directly AFTER the first 30 minute workout. Start Pedaling, and select LeMond Training. Then use the +/- buttons to select 'Fat Burner Plus'. With (2) nice hills in this workout and a steady 'ramp', this will really boost your metabolism! One key to really burning alot of fat is that you have to stress your cardiovascular system, so that your HR gets up, near your threshold HR. This way your body has to work overtime AFTER the workout to recover and that's what stimulates the fat burning mechanism in the body. It's AFTER your workout that you are burning more fat. During the workout you are burning carbohydrates and pumping that heart.

Workout #7 : Bike

Planned Time: 0:30:00
Do right after the first 30 minute workout. Start Pedaling, and select LeMond Training. Then use the +/- buttons to select 'REV IT UP'. This is made to force you to bring up your cadence with short hard little intervals. When you get to an interval, pick up your cadence(rpm) by 10 rpm above your previous one. Get those legs moving! Recover to previous cadence.

Workout #8 : Bike

Planned Time: 0:30:00
Start Pedaling, and select LeMond Training. Then use the +/- buttons to select 'Strong and Steady'. This program has longer intervals, and make you keep your power steady for each one. These are great intervals to challenge your VO2 max system, so make sure you are breathing hard at the end of each of the interval. The beginning of the interval should start out steady and smooth, but towards the end you should be pushing yourself. Your Heart Rate should steadily rise throughout the workout. Make sure that you push on the last interval!

Workout #9 : Bike

Planned Time: 1:00:00
Start pedaling, select CONSTANT HR, input weight and age, choose a maximum HR that will keep your HR in the active recovery zone( <68% of your Threshold HR). So, for example, if your Threshold HR is 155, then you will want the maximum that you input to be 108(68%). Read the glossary in the LeMond Training Guide for 'how to find your Threshold HR'.