Spin for Weight Loss | Intermediate Progressive Plan

Average Weekly Training Hours 02:58
Training Load By Week
Average Weekly Training Hours 02:58
Training Load By Week

This plan is designed to be simple to execute but challenging enough to support weight loss goals. Each week consists of six spin workouts you can do on a trainer or outside to promote calorie expenditure. There is one day of rest, but that is optional and users can choose to do a do a light spin, walk, yoga, or something else instead. There are three spin interval workouts included each week to add intensity into the plan, to elevate overall calorie burn, and increase fitness levels more efficiently. Each week progresses, so the user is always challenged and avoids a plateau. 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!

Sample Day 1
0:30:00
20TSS
Spin Steady Pace | 30 Min

Spin for 30 minutes at a moderate pace.

Sample Day 2
0:20:00
15TSS
Spin Intervals | 1:1 x 5

Warm up with an easy spin and then step it up. Repeat the intervals for 5 times. Cool down with relaxing meditative spin for 5 minutes.

Sample Day 3
0:20:00
13.3TSS
Spin Easy | 20 Min

Spin at a comfortable pace. Relax your supper body, keep cadence steady at 80-90 RPM, and practice diaphragmatic breathing (deep belly breathing). Enjoy!

Sample Day 6
0:40:00
26.7TSS
Spin Steady Pace | 40 Min

Spin at a moderate pace.

Sample Day 8
0:35:00
23.3TSS
Spin Steady Pace | 35 Min

Spin for 35 minutes at a moderate pace.

Sample Day 9
0:20:00
15TSS
Spin Intervals | 1:1 x 5

Warm up with an easy spin and then step it up. Repeat the intervals for 5 times. Cool down with relaxing meditative spin for 5 minutes.

Sample Day 15
0:40:00
26.7TSS
Spin Steady Pace | 40 Min

Spin for 40 minutes at a moderate pace.

Tammy Slauenwhite
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GO FIT LIFE!

As a coach, there's no better feeling than helping someone achieve a goal. I have been coaching athletes for over a decade, and LOVE it! I have helped hundreds from beginner level starting a new chapter in their life to competitive athletes looking to break a personal record. My plans are easy to follow, structured, and sometimes include workout videos from my YouTube channel. I'm on a mission to grow my TP library so be sure to check back on a regular basis. Happy training!