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Indoor Spin for Weight Loss & Fitness

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Coach Tammy Slauenwhite

All plans by this Coach
4.8 (5)


4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

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:

~ Coach Tammy
TrainingPeaks Level 1 Coach


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
3:36 hrs 1:00 hrs
Strength x3
1:24 hrs 0:35 hrs
Other x2
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
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Tammy Slauenwhite - Structured Training Plans for Endurance Athletes


Endurance training plans for triathlon, duathlon, running, and cycling. Also providing plans for cross-training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Contact me if you have questions, especially if you are NOT satisfied with a plan that you purchased. I want the opportunity to make you happy.

The joy is in the journey!

Coach Tammy

  • 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.

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.

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