Indoor Spin for Weight Loss & Fitness
Coach Tammy SlauenwhiteAll plans by this Coach
This plan is designed for anyone to use that just wants to spin inside with the goals of losing weight and gaining fitness. It is best suited intermediate fitness levels. The interval workouts get very demanding each week. The plan is heart rate based using maximum heart rate units. Make sure you have your max heart rate values set properly in your settings to get best results. 220 - your age = MHR.
This plan is FUN and it will not only help you shed weight but also spin your ass into shape. Simple enough to follow but challenging enough to make a change. Each week the workouts get more demanding to practice progressive overload while promoting calorie expenditure. It is complete with a weight loss guide.
There are three intense spinning interval workouts, steady state spins, active recovery spins, three quick core strength training video workouts, 1 mobility workout, and one full day off. The plan is PACKED! As each week progresses, the participant is always challenged to build fitness and avoid a plateau.
This plan also includes a downloadable food guide, a video on my 10 Steps to Sustainable Weight Loss, and other tips.
PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. A consistent daily caloric deficit is needed to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Enjoy the plan and have fun!
If you have questions about this plan, feel free to reach out to me by email: email@example.com
~ Coach Tammy
TrainingPeaks Level 1 Coach
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:36 hrs||1:00 hrs|
|1:24 hrs||0:35 hrs|
|0:20 hrs||0:20 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:36 hrs||1:00 hrs|
||1:24 hrs||0:35 hrs|
||0:20 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?