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GO Spin for Weight Loss & Fitness

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GO 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 Lee Slauenwhite

All plans by this Coach
4.83 (6)


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

(Plan updated July 28, 2021)

Includes food guide and 20 healthy snack recipes.

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 food guide, a video on my 10 Steps to Sustainable Weight Loss, and 20 healthy high-protein snack recipes. Users will need to email me to obtain these guides included in this plan.

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 Lee
TrainingPeaks Level 1 Coach

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
03:36:00 01:00:00
Strength x3
01:25:00 00:35:00
Day Off x1
—— ——
Other x1
00:20:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
03:36:00 01:00:00
01:25:00 00:35:00
Day Off
—— ——
00:20:00 00:20:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Endurance, Strength & Weight Loss Coach


I specialize in endurance, strength, and weight loss coaching for competitive and non-competitive endurance athletes from beginner to advanced levels. 22 years experience, several awards, national recognition. All training plans include structured workouts and email support. They are easy to follow, understand, and enjoyable. If you are unsatisfied with your plan for whatever reason, please CONTACT ME so I can make it better. Your happiness is important! Email:

  • 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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