16 Week Gran Fondo Weight Loss: "Climb Faster" Prep 🚴 + Full Gym Periodized Strength 🏋️

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Plan details

• Training for a Gran Fondo or Century ride? To conquer the mountains, you need two things: A High Power-to-Weight Ratio and Raw Leg Strength.


• This 16-week plan delivers both through a sophisticated 2-Block Periodization strategy used by pro cyclists.


• Training for a Gran Fondo or Century but hate the gym? This 16-week plan is designed to optimize your Power-to-Weight Ratio using a sophisticated 2-Block Periodization strategy.

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🚀 2-PHASE PERIODIZATION
We don't just repeat the same workouts for 4 months. We evolve the training to break through plateaus.

• PHASE 1: THE ENGINE (Weeks 1-8)


• Goal: Body Recomposition & Hypertrophy


• Cycling: 4 Rides/Week


• Gym: Hypertrophy Focus (8-12 Reps). We build the muscle engine and fix imbalances with unilateral work (Split Squats) and volume
• PHASE 2: THE PEAK (Weeks 9-16)


• Goal: Max Strength & Power


• Cycling: Increases to 5 Rides/Week. Intensity spikes with longer VO2 Max intervals to build deep endurance


• Gym: Max Strength Focus (4-6 Reps). We drop the reps and increase the weight to recruit maximum motor units. This builds the "Torque" you need to push big gears on steep climbs

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🎒 EQUIPMENT NEEDED

Indoor Bike / Smart Trainer
Gym: Full Commercial Gym (Barbells, Dumbbells, Machines).

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🏠 NO GYM ACCESS? NO PROBLEM

If you prefer to train at home using simple equipment (dumbbells/bodyweight), check out the Home Version of this plan here

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Free unlimited email support

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¿Why choose Triaperformance?

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Our 2025-2026 certifications

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